The Olympic or Standard Squat
The Olympic Squat or Standard Squat should be a part of anyones core lifts. Core lifts meaning you do these lifts day in and day out. This lift builds power in your thighs and buttocks in particular. Set UpYou can do this exercise using the Smith machine or free standing.1. Place and balance the bar on accross the traps and shoulders with hands at a comfortable position on the bar. 2. Stand with your feet hip-width apart and knees slightly bent.
Action1. Lift the bar off the rack with the help of a spotter or by yourself.2. Lift your chest and draw your shoulders back. Inhale at the beginning of the lift, helping to stabilize the torso. 3. Lower the weight by slightly arching the back and pushing the butt backwards. Mimic a sitting motion while keeping the eyes up and the back straight. *Make sure to keep the knees behind the toes as you lower the weight. 4. When your thighs come parallel to the floor and your knees at a 90 degree angle, reverse the move, straightening position, pressing you’re hips through and squeezing your glutes at the top. * Make sure to exhale on the way up.
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