Squats
The squat is often
considered to be the best exercise because it works not
only the quadriceps but also the hamstrings, glutes,
calves, abdominals and lower back. The squat is
performed by slowly lowering the torso between the legs to
a point where the thighs are close to perpendicular with
the floor and then pushing with the heels to stand up
again. If a barbell is used during squats, it should
be placed across the trapezius muscles and shoulders rather
than directly on the back of the neck. If the bar
causes discomfort a towel or pad can be wrapped around the
bar for padding. After stepping away from the rack,
the feet should be placed approximately shoulder-width
apart with the toes pointing slightly outward. Try to
keep the torso upright throughout the squat movement and do
not look down as this might cause one to lean too far
forward which causes extreme pressure on the lower
back. Use a weight which is challenging but does not
force you to resort to sloppy form to perform the
movement. Poor form can result in
injury.
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