A standing bend at the hips with a bar, so you can load heavier. It builds the back of your thighs for strong, safe lifting.
Stand tall holding the bar at your thighs, hands just outside your legs and knees slightly bent. Push your hips back and slide the bar down your thighs to just below your knees, keeping a flat back. Drive your hips forward to stand back up.
Keep the bar in contact with your legs. Stop lowering when your hips stop moving back or your back starts to round.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
The three muscles on the back of your thigh. They bend your knee and swing your leg back, teaming up with your glutes when you sprint, jump or lift something off the floor.
The columns of muscle running alongside your spine, thickest in your lower back. They straighten and support your spine, helping you stand tall and lift safely from the floor.
Barbell: A long steel bar, usually 7 ft and 45 lb, that you load with weight plates; often called an Olympic bar.
Fixed-Weight Barbell: A shorter barbell with the plates welded or bolted on, kept on a rack in set weights such as 20–110 lb; often called a preloaded barbell.
Strength: Builds muscle and strength with controlled, resisted movement.
Intermediate: Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Bilateral: Each rep engages both sides of the body simultaneously.
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