What you’re targeting:
- Gluteal musculature
- 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)
- Hamstrings
- Multifidi
- Lumbopelvic core musculature
- Rectus abdominis, transversus abdominis, internal and external oblique, pelvic floor
- Forearms
What you need:
- Barbell and weights
How to perform:
- Position:
- Stand with your feet shoulder width apart with your feet just under the bar
- Do not worry about feet pointing straight forward versus out a little bit. Everyone has different bony anatomy (anthropometrics). Start with what feels comfortable.
- Squat and move your hips backward and your torso forwards
- Allow your arms to hang naturally towards the ground. Grasp the bar in your hands at this position.
- Stand with your feet shoulder width apart with your feet just under the bar
- Movement:
- Keeping your torso rigid, push through your feet and drive your hips up and forwards
- Focus on lifting and lowering the bar straight up and down
What you should feel:
- Muscle activation in your buttocks (gluteal musculature), and the front of your thighs (quadriceps)
How many repetitions and how much weight?
- See general guidelines