in Quadriceps Exercise
Main Muscle Worked: Quadriceps
Set a barbell on a rack at a height that’s above your shoulders. Load it with weights according to your preference.
Attach a chain on the sleeves of the barbell with the other end touching the floor.
Step under the barbell and place the handle across the back of your shoulders.
Hold the barbell with both hands on your sides.
Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.
Step away from the rack and stand up straight with your feet shoulder-width away from each other. Your toes must be pointing out, head up, and back straight. This is your starting position.
Slowly lower the barbell by bending your knees and hips at the same time. Maintain your posture as you descend. Continue until your hamstrings are touching your calves. Inhale as you do this.
Pause for a moment then slowly raise the barbell by extending your hips and knees at the same time. Continue until you’re back to your starting position. Exhale as you do this.
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