Squat - Plate Kneeling
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Plate 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 shoulder-width apart. Hold a plate against your chest. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position. Slowly bend through your knees until your hamstrings are just above your calves. Keep your back straight. Do not let the dumbbells touch the floor. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward 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.
Step 1
Kneel with a plate held against your chest.
Kneel on the floor with your knees about shoulder-width apart. Hold a plate against your chest. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position.
Step 2
Lower your body into a squat or sitting position, hamstrings just above your calves.
Slowly bend through your knees until your hamstrings are just above your calves. Keep your back straight. Do not let the dumbbells touch the floor. Inhale during this part of the exercise movement.
Step 3
Return to the starting position.
Return to the upright position. Kneel on the floor with your knees about shoulder-width apart. Hold a plate against your chest. Keep your back straight, not curved, and your head looking straight forward, not down.