One of the best basic exercises for the complex body development, muscle mass gain and increasing strength. A good workout for the buttocks and thighs muscles.
Sit under a barbell placed on the racks.
The bar should be placed on the traps, not on the neck.
Place your arms at a width comfortable for you with elbows pointed back, slightly arching your back.
Contract your abs, look straight in front of you, slightly lean your hips forward, and unrack the barbell.
Make one-two steps forward or backward from the racks and set your feet shoulder width apart with toes slightly out.
While inhaling deeply and bending knees, slowly lower yourself. You can lean your torso forward a little.
Keep the back straight.
When the hips get parallel to the floor or a little lower, extend the knees, as you exhale, and straighten the body.
Withought straightening legs completely, start next reps.
Always start doing this exercise with light weights.
While going up, the knees should remain parallel. During the squat, your knees should be pointed in the same direction as your feet.
Do not hold your breath, it increases blood pressure.
Do not throw your head back and do not bend your back.