The classic squat with a loaded bar across your back. It's the most direct way to build leg strength for standing, climbing and lifting.
Set the bar on the rack just below shoulder height and the safety bars just below your squat depth. Step under so the bar rests on your upper back, lift it and step back. Sit your hips down until your thighs are about parallel, then stand up.
Keep your knees in line with your toes. Keep your heels down the whole way.
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 four muscles on the front of your thigh. They straighten your knee and power squats, stairs, getting out of a chair and every step you take.
A long steel bar, usually 7 ft and 45 lb, that you load with weight plates; often called an Olympic bar.
A steel frame with adjustable hooks, and usually safety bars, that holds a barbell at shoulder height. Power racks, half racks and squat stands all count.
Strength: Builds muscle and strength with controlled, resisted movement.
Advanced: Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.
Bilateral: Each rep engages both sides of the body simultaneously.
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