Body Parts

  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris


  • Place the bar on the trapezius behind the head.
  • Place the hands near the shoulders with the elbows at 90 degree angles.
  • Place the feet at shoulder width.
  • Keep the back straight.
  • Keep knees slightly bent.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Bend the legs and knees all the way down.
  • Keep the knees in line with the big toes.
  • Lean the torso slightly forward.
  • Push with the heels.


Always look forward. Keep the back straight. Keep the abdominals contracted. Keep the shoulders tightened. Never rest the bar on the neck. Never let the knees pass the toes. Keep the middle of the knee caps aligned with the 2nd toe. Never lock the knees. Always keep the bar above the feet.