(Primary muscles: quadriceps, gluteus maximus, hip flexors and hamstrings)

Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders. Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping your feet about shoulder width apart with your toes slightly angled outward. Bend your legs and slowly lower yourself into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Your spinal erectors, abdominals, and upper-back muscles should be tensed and your spine should be straight throughout the set. For the safety of the knee joint, try not to allow your knees to travel forward out over your toes. Without bouncing in the bottom position, slowly return to the starting position.

Note: A narrow stance (shoulder width apart) will place more stress on the vastus medialis muscle while a wider stance with toes pointed outward at a 45-degree angle will place stress on the vastus lateralis muscle (outer muscle group). If you find that your heels elevate during the movement, it means your calves are tight and need to be stretched.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.