What you’re targeting:
- Quadriceps
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Level of demand (scale of 1-5): 2
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Gluteal musculature: increased gluteal demand relative to a back squat
- Lumbopelvic core musculature
- Hamstrings
What you need:
- Barbell and weights
How to perform:
- Position:
- Stand with your feet shoulder width apart
- Do not worry about feet pointing straight forward versus out a little bit. Everyone has different bony anatomy (anthropometrics). Start with what feels comfortable.
- With your arms parallel to the floor, you should be able to rest the bar comfortably across your shoulders at the level of your collar bone
- Your forearms and hands should rest slightly outside of your shoulders to stabilize the bar
- Stand with your feet shoulder width apart
- Movement:
- Imagine that you are lowering yourself down into a chair while keeping your arms high and parallel
- Allow your hips to move backward and keep your spine neutral from your head to your pelvis as you lower the weight down
- Push-up through your feet drive your hips back underneath your shoulder
What you should feel:
- Muscle activation in your quadriceps (front of your thighs), and your buttocks (gluteal musculature)
How many repetitions and how much weight?
- See general guidelines