Squats is one of the most basic compound exercise for developing strength and mass in the legs
Barbell Squats Technique & Execution
Set up your barbell with weights on the squat rack at an appropriate height suitable for you
Step under it so that it rests across the back of your shoulders - hold on to the bar to balance it, and lift it up from the squat rack, and take a step away
Keep your head up looking forward, feet shoulder width apart, and back straight, bend your knees and lower yourself until your thighs are about parallel with the floor
Push yourself back up to starting position
A wider stance works the inside of the thighs to a greater degree and a narrower stance works the outer thighs more
Front Squats Exercise
Front squats places special emphasis on the thighs and the outside sweep of the quadriceps. - Encyclopedia of modern bodybuilding pp502
Front Squats Technique & Execution
Step up to the squat rack and place the barbell across the front of your shoulders and chest
Bring your elbows up to shoulder height or slightly higher
Cross your arms and grasp the bar with your hands to hold it in place, and lift the weight off the squat rack
Keeping your head up and looking forward, squat down as in a normal squat exercise
Lower yourself until your thighs are about parallel to the floor, then push yourself back up to starting position
It is a good idea to perform this exercise in front of a mirror so you can always check your form
Hack Squat Exercise
Hack Squats Technique & Execution
Position yourself on the hack squat machine with your back against the back support, and shoulders under the padded supports
Grab hold of the handles on both sides
Push up slightly, and bring the handles together so the safeties on the 2 sides do not catch the hooks on the way down
Bend your knees and lower yourself all the way down - you can go further down doing hack squats compared to normal squats
