The squat
is THE EXERCISE for legs as it
works the quadriceps and also less directly the
hamstrings, glutes, calves, abdominals and lower
back. The squat is done by slowly lowering the
torso to a point where the thighs are nearly
perpendicular with the floor, pausing momentarily and then
pushing with the heels to return to the starting
position. Beginners will often find the barbell
uncomfortable. To alleviate this, place the
barbell across the traps and shoulders rather than on
the back of the neck. Also, a towel or pad can be wrapped
around the bar for extra cushioning. With the bar
firmly in position, step away from the squat rack and place
your feet approximately shoulder-width apart with the toes
pointing slightly outward. Try to keep your torso as
upright as possible throughout the movement
and avoid leaning too far forward as this causes
extreme pressure on the lower back.