Power Rack Squats

Place a bench or other support of the required height in the frame. Attach expanders to the top rack, throw them over both ends of the neck, as shown in the figure.

Get under the bar, place it on your shoulders. Squeeze shoulder blades together, elbows turned forward. Remove the bar from the racks, arching your back at the waist, take a step back from the racks. Set your legs wide if the goal of the load is the back, buttocks, adductors or narrow if you want to work out the quadriceps. The head is raised.

Begin to lower yourself by bending your knees, pushing your pelvis back. Keep moving until you sit on a bench or stand. Sitting down, relax your hip flexors.

Pushing off the floor, rise up, returning to the starting position. When finished, gently return the barbell to the racks.