How to Perform the Perfect Barbell Squat Exercise

The best overall exercise to produce strong, muscular leg mass is the behind the neck barbell squat. This is a staple of all bodybuilding and weight lifting regimens. Primary muscles targeted are the quadriceps with secondary help from the hamstrings. Let's get to work!!!

Difficulty: Moderate

Instructions

Things You'll Need:

• barbell
• weights
• flat non-slip surface
• spotter on heavy lifts

1. Place a barbell on a squat rack, smith machine or weight rack at 4"-6" below shoulder height. Step under bar so the barbell rest on the back of your shoulders below your trapezoid muscle. Grasp bar with a wide grip with palms placed forward. Remove bar clearing enough space not to touch rack and place feet shoulder width apart with toes faced directly forward.

2. 

   Keeping your head up and fixating your eyes on a spot directly in front of you, descend until your hamstrings are parallel with the floor. Pause for 1 count and ascend to your starting position. You should have the feeling of yours heels pressing through the floor while squeezing your buttock cheeks together while keeping your back straight as possible. Movement should be smooth and measured with no jerkiness.

3. Repeat step for 8-10 reps for 2 to 3 sets. Weight should be added if you can easily reach 10 reps on all sets.

Tips & Warnings

• "Full" squats or breaking your hamstrings below parallel has no benefit. Its more of a personal preference.
• Using a spotter to assist is always safer and desirable if lifting heavier than normal routine or novice.
• Some people are helped by wearing work boots with non-slip soles like Wolverines or Timberlands with a heel for stability.