Squat - Reverse Band Power

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Barbell Band Squat Rack 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.

If using a squat rack or a power rack, set the bar on the rack just below shoulder height and load the bar with the appropriate weights. Ensure that the weights are balanced on the bar (weights equal on both sides). Put on the barbell collars so that the weights cannot slip off the bar. Position a box of the desired height behind where you will stand. Attach resistance bands to the top of the rack and to the barbell outside the collars. Step under the bar and balance the bar on your shoulders behind and just below your neck. You may want to wrap a towel around the bar for padding. The bar should now be centered on your upper back. 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. Step away from the rack and position your feet shoulder width apart and your toes facing forward. This is your starting position. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee. Inhale during this part of the exercise movement. Return to the upright position. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe. 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.