The squat

      

 

    3 sets of 10 to 15 repetitions2

 

The barbell squat is a movement too often overlooked by beginners who mistakenly focus on the upper body. Too bad, because this bodybuilding exercise works the thighs and glutes . However, these are large muscle groups whose mobilization activates the production of testosterone . It is therefore important to include it in your routine. It is a strength exercise that seems simple but requires good execution to avoid injury. This is why it is necessary to master the movement without loads before lifting heavy .

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

    3 sets of 10 to 15 repetitions2  

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

    3 sets of 10 to 15 repetitions2

 

 

Coach's advice

The squat is a demanding movement that requires flexibility in the hips and ankles. Good flexibility guarantees a correctly executed movement and prevents back and knee injuries.

Take the time to get good flexibility in these areas before increasing the weights.

You can raise the back of your feet slightly by placing a layer under your heels or by using wedge shoes. These devices make it possible to remedy the lack of flexibility of the joints of the hips and ankles.

Be careful to maintain a constant tension of the quadriceps without creating a rebound in the knees, when going up or down, even if it means not going to full extension.

The knees should be kept back from the tiptoes.