The squat is the number one bodybuilding movement because it involves a large part of the muscular system. To perform it, place a barbell
on a squat rack. Duck under the bar and position it across your shoulders on the trapezius, slighly above the posterior part of the deltoids. Grasp
the bar using a grip width appropriate to your body type and pull your elbows to the rear:
Inhale deeply (to maintain intrathoracic pressure and prevent your-
self from bending forward) and slightly arch your back by rotating your
pelvis forward .
- Look straight ahead and lift the bar off the rack
- Move back a step or two from the rack and set your feet shoulder width apart, keeping your
toes pointed forward or
slightly angled outward
- Once your thighs are parallel to the floor, extend your legs and straighten your
torso to return to the starting (upright) position
- Slowly bend your knees and squat down, your back slightly bent forward
- To avoid injury, keep your back straight (the axis of flexion runs through the hip-
thigh joint)
- Exhale as you complete the movement
