Stand with your feet slightly wider than shoulder-width apart and rest the bar on your lower traps and rear shoulders. Grip the bar with your hands spaced evenly apart and un-rack the weight by pushing the bar up and twisting the hooks. With your head up, abs tight and lower back arched, begin the movement by bending at the knees and squatting towards the ground. Continue to lower yourself until your thighs are at least parallel to the ground. Once you reach the bottom, drive the weight back up until you are in a standing position. Continue the movement until you have completed your desired number of reps and then set the bar back on the machine by twisting the hooks.
Tips: When you reach the standing position, remember to not lock your knees out. Doing this will keep full tension on your thighs at all times and will also prevent stress to the knee joints. Always maintain proper form throughout this exercise by keeping your back arched, head up and abs tight. If you get sloppy with your form you will be putting yourself at risk for an injury. I would also recommend that you don't take this exercise to all-out failure since it will be very difficult to safely re-rack the weight. Simply continue the exercise until you are one rep short of failure and then stop.
Primary Muscle
