PowerwhenUneedit

Free-Weight Squats

Position yourself under the bar with the bar on the upper portion of the trapezius muscles. Make sure you squeeze your shoulder blades together slightly, and place your hands on the bar. For most people, a shoulder-width stance is fine.

The Exercise: In a slow, controlled fashion, squat as low as you can, stopping right before your pelvis begins to curl under. Once you have reached the bottom, slowly press the weight upward while maintaining spinal alignment. Your knees and hips will move back in line with one another simultaneously as you move upward. It is important to keep the abdominals tight and chest high. Straighten the legs as much as possible without locking the knees.

This exercise is just one of many that works the legs, but it's very challenging because you use free weights, and it requires good balance.



Tip: Keep your chest up, shoulders lightly back, and head up.