Exercise details

• Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
• Synergists: Adductor Magnus, Soleus
• Dynamic stabilizers (not highlighted): Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius
• Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques
• Mechanics: Compound
• Force: Push

Starting position

1. Load a barbell on a rack at upper-chest height.
2. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side.
3. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards.

Execution

1. Inhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
2. Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.
3. Repeat.