This exercise involves placing a barbell on the back of the shoulders, with a grip lower than the traditional high bar squat. The individual then performs a squatting motion, lowering their body until their thighs are parallel to the ground, and then standing back up. This exercise primarily targets the quadriceps, glutes, and hamstrings.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
- Improves overall lower body stability and balance
- Increases core strength and stability
- Can improve mobility and flexibility in the hips and ankles
- May help improve posture and reduce lower back pain
- Can be a highly effective exercise for building overall strength and power
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Place the barbell on your upper back, just below your neck, and grip it with your hands slightly wider than shoulder-width apart.
- Take a deep breath and brace your core.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Lower your body until your thighs are parallel to the ground.
- Push through your heels and stand back up, keeping your core tight and your back straight.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Lower Back
Primary
Abs
Secondary