Squat - Kneeling Jump

Recommendations: 1-3 Sets, 1-5 Reps, 60 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Barbell Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Kneel on the floor with your knees about hip-width apart. Position a barbell centered on your upper back. Allow your hamstrings to touch your calves. Keep your back straight, not curved, and your head looking straight forward, not down. The hands are placed about shoulder width apart and hold the bar with an overhand grip. This is your starting position. Forcefully raise your glutes using your hips. You should generate enough power to be able to move your feet under your hips with your feet flat on the floor. Exhale during this movement. Continue with the movement so that you end in a standing position. Your feet are hip-width apart and flat on the floor. Your head is looking forward and your back straight. Return slowly to the starting position by reversing the steps. Inhale during this movement. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.