The squat is a crucial exercise for the legs.  It builds strong, lean muscles.  Squats primarily focuses on the quadriceps, hamstrings, and glutes but also strengthens the glutes, hip flexors, and inner thighs.  Muscles Involved:  Quadriceps, hamstrings, glutes, and hip flexors.

Body Alignment:
o  Position the barbell centered on the upper portion of your back make sure it is not on your neck.
o  Firmly grasp the bar with your hands almost twice should width apart.
o  Position your feet approximately shoulder width apart.
o  Brace the transverse abdominals.

Movement:
o  Slowly bend your knees and lower your hips straight down until your thighs are
parallel with the floor.
o  Your knees should not pass over the toes, think of sitting on a bench or chair.
o  Keep your back as straight as possible.
o  Keep your head straight  and your shoulders squared.
o  Your feet are flat on the floor.
o  Your elbows are under your wrists.
o  Once you reach the bottom, press from your heels, and drive the weight back up, being careful not to use momentum.

Training Tip:

Maintain perfect form: never hunch forward or arch your back.  Keep your head looking straight ahead so that your head and neck are in line with your back.

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