'Wide-Stance Barbell Squat | Exercise Guide (F)'

Posted Oct 16, 2021

'Learn how to do a Wide-Stance Barbell Squat  Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Intermediate  DIRECTIONS 1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.  3. Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.  4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.  5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.  6. Repeat for the recommended amount of repetitions   Bodybuilding.com: FITNESS APPS | http://bbcom.me/1YqbkBM SALES & SPECIALS | http://bbcom.me/1YqbiK9 FITNESS ARTICLES | http://bbcom.me/1YqblWm #1 ONLINE SUPPLEMENT STORE | http://bbcom.me/1YqboBD FREE FITNESS PLANS | http://bbcom.me/1Yqbpp6    Follow Us: YOUTUBE | http://bit.ly/1RSJFa4 FACEBOOK | http://on.fb.me/1lomhpr INSTAGRAM | http://bit.ly/1LzBxab TWITTER | http://bit.ly/1RSJQlL GOOGLE+ | http://bit.ly/1NRe8qu PINTEREST | http://bit.ly/1OOZgY4 SPOTIFY | http://spoti.fi/1NRebm0   We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.' 

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