This exercise can be used for functional training, body building, strength, etc. The loaded weight places more stress on the joints and muscles, so start with a light weight and work your way up. Because you are not locked into a machine this closed chain exercise proves to be very functional.

Muscles Involved: Glutes, Hamstrings, Quadriceps, Calves, Abdominals, Erector Spinae, and Quadratus Luborum.

Description: To start the bar should be placed on the back of the shoulders so that it is not pressing down on the spine. Stand with your feet shoulder width apart and your knees are soft. Hold the bar gripping wider than your shoulders.

Slowly lower the body pressing your hips back like you are sitting into a chair. You chest stays open, shoulder are pulled back. Lower as far as you can without compromising your form and keeping knees in line with or behind the toes. Press back up through your heels keeping toes in contact with floor.

Return to the Best Leg Exercises from Bar Squats

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