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Squats Exercise

Preparation: From a resting-place atop a squat rack, place barbell on upper back muscles (trapezius). Stand up, step back one or two steps. If using heavy weights you should have a spotter or have pins placed in the rack that will catch the weight if you loose your balance.

Description: Slowly bend ankles, knees, and hips to lower body until thighs are parallel to the floor. Do not lean forward excessively. Keep fleet flat on floor and if you have poor flexibility in your Achilles tendon which causes your heal to come off the ground use a thin board under heels to help keep your balance. Straighten legs and return to starting position.

Stand 12 to 18 inches from a wall; lean against it and slowly bend knees until thighs are parallel to the floor. Hold 20 to 30 seconds (longer as it gets easier), then slowly raise; repeat three times.

Cycling Application: Increased power to pedal stroke and increased strength for the lower back.

Muscles: Thighs, buttocks and lower back; Hips extensors, spinal erectors, quadriceps and gluteals.

See also:  Body Weight Squats; Jump Squats; Non-Lockout Squat; Plie Squat with Upright Row

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