Squat

The squat is a compound exercise and is regarded as the best leg building exercise of them all.

The squat is a compound exercise and is regarded as the best leg building exercise of them all.

Muscles Involved in order of importance:

  • Quadriceps
  • Glutes
  • Hamstrings
  • Spinal Erectors

To perform this exercise you should use a squat rack or smith machine if possible, first step under the bar (feet should be shoulder width apart) so the bar is across the back of your shoulders.
Hold the bar with boths hands either side, then making sure your head is up and your back is straight slowly bend your kness, untill your thighs are parallel with the floor.
Then push with your legs back up until you are at the starting posistion.
Do not forget to inhale on the way down and exhale on the way up.

Safety: Doing this exercise should be done with a spotter if you think the weight will be a bit too much, I also have a spotter when doing this exercise just to be on the safe side.
It is important to go to parallel with this exercise so that you build strength through the whole range motion, so many times I have seen people squat only a quarter of the way down because they have put to much weight on the bar and they never performed this exercise properly. I was guilty of it myself untill I put my ego away and lowered the weight so I could go perform a proper exercise with good form by going all the way down and it has done wonders for my leg growth.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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