in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Hold a barbell with both hands using an overhand or hook grip.
Stand up straight with your feet shoulder width away from each other.
Slightly lean forward and let your arms hang while holding the barbell. Your arms should be extended down and the barbell hanging below your knees. Keep your back straight.
Forcefully pull the weight up by extending your hips, knees, and ankles at the same time. Shrug your shoulder towards your ears as you do this.
Proceed into a squat position by forcefully pulling yourself below the barbell. Receive the barbell in a front squat position (barbell resting on your protracted front shoulders). Let the barbell lightly touch your throat with the hands relaxed. Continue to descend to the bottom squat position.
After that, slowly get back to a standing position by extending your hips and knees at the same time.
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