The benefits of barbell squats: a classic movement to exercise the quadriceps muscles of the thighs
Barbell Full Squat is a classic exercise for exercising the quadriceps muscles of the thighs and is a free squat. Barbell squats are divided into behind-the-neck barbell squats, front-of-neck barbell squats, and supported barbell squats. Generally, squat with a barbell behind the neck, which is safer and carries more weight.
Target exercise area: Quadriceps (also involves biceps femoris and gluteus maximus)
It is the only training movement that can fully stimulate the four areas of the quadriceps, and only requires appropriate intensity to maximize muscle development. During squatting and staying at the lowest point, the rectus femoris and medial head exert force and control the bending degree of each joint. During the entire ascent, the three muscles of the lateral head, rectus femoris and medial head exert force. And use the assistance of the tibialis muscle to complete the entire movement.
Action: Lift the barbell on your shoulders and move it out, keeping the barbell balanced. Keeping your head upright, bend your knees and squat until your thighs are below the horizontal surface, and stand up to the starting position. Place the horizontal bar on your sterno-collar bone and shoulders, and cross (protect) the barbell with your hands.
Key Points: Use a parallel, narrow stance with your feet hip-width apart and your toes pointed forward. The lower the squat, the better, so that the outside of the quadriceps can be fully contracted and stretched. The purpose is to prevent it from growing "outward" and "downward", and the thighs will be more shapely. If the middle and upper quadriceps are not developed enough, you can use heavy weights to do "front half squat" or "back half squat" exercises, but you must use a parallel and narrow stance.