Barbell Squat

To be safe, do this exercise in a squat rack. First, adjust the racks so that the bar is slightly above your shoulders. Load the barbell with the required weight. Bring your hands under the bar, keeping your elbows high, shoulders parallel to the floor. Place the bar on your deltoids as shown and cross your arms while holding the bar for added control. Remove the bar from the racks, straining your legs and torso. Step away from the rack and place your feet shoulder-width apart. The toes are slightly turned outward. The head is raised, the back is straight and arched at the waist. This will be your starting position. As you inhale, begin to slowly squat, bending your knees and pulling your pelvis back. Keep your back. Continue downward until the angle between your thighs and calves is just under 90 degrees. Hint: when performed correctly, the knees should form an imaginary straight line with the toes of the feet and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions. Attention: If you have back problems, replace this exercise with dumbbell squats or do leg presses in the machine as an alternative. Make sure that your back is arched at the waist throughout the entire exercise, otherwise you can injure your back. If you have any doubts about the chosen weight, it is better to take less than more weight. Variations: You can also do this exercise using a small block under the heels of your feet. This makes it possible for beginners or people with insufficient flexibility to perform the exercise correctly.