Strength exercise

Squat

How to do it

Set the bar in a squat rack at upper chest height and step under it, resting it across the upper traps in a high bar position.
Unrack the bar and set the feet shoulder width apart with the toes turned out slightly.
Brace the core and inhale deeply, then bend the knees and hips together to descend until the thighs are at least parallel to the floor.
Drive up through the whole foot, extending the knees with the quadriceps and finishing the hip with the glutes.
Exhale as the bar passes the hardest part of the ascent and stand fully upright.
Keep the knees tracking in line with the toes and avoid letting the chest collapse forward during the descent.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises