Main muscle: quadriceps
Other muscles: calves, hamstrings, forearms
- Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
- Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it.