BACK BARBELL SQUAT

Muscles Trained :
Rectis Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Gluteus Maximus, Gluteus Minimus, and Biceps Femoris.

Joint Actions :
Hip Extension, Knee Extension

Instructions :

1. Stand with your feet slightly wider than shoulder width apart with a slight flex (bend) in the knees.
2. Rest the bar across the trapezius (upper back) with palms wider than shoulder width apart.
3. Take a pronated (overhand) grip.
4. Focus eyes straight ahead.
5. To begin the movement, squat down as far as possible while keeping the back straight.
6. Inhale throughout the downward movement phase.
7. Raise the body by extending (straightening) the hips and the knees.
8. Exhale throughout the upward movement phase.
9. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Flexing (bending) the torso during the movement instead of keeping the back straight the entire time.
2. Looking down at the ground instead of looking straight ahead.

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