Squat

Pro Tip

When squatting, make sure you stay within the safety bars of the rack. Do not walk so far back that you are outside of their range.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it between your traps and upper back, and grip the barbell slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the bar tightly and keeping it rested over your upper back.
Inhale and with feet pointed slightly outwards break at your hips, sitting down and allowing your torso to come moderately forward while keeping it straight.
Continue until your thighs are at least parallel to the floor.
Exhale and push through your heels to return to the starting position.
After all reps are completed, walk forward to return the barbell to the rack.

Primary Muscle Groups

Glutes

Muscles of your butt.

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.