The Body Sculpting Bible for Women (30 page)

Front Squat

If you are new to this exercise, use less weight. The squat is very safe, but only if performed properly, and this particular squat may be best suited for advanced athletes. If you have back problems, substitute the dumbbell squat variation or a leg press for the front squats. If you do perform this exercise, maintain perfect form and never slouch forward because this can cause injury. Try varying your stance to target a different muscle group in your quadriceps. This exercise is best performed inside a squat rack for safety.

PROPER ALIGNMENT

Set the bar on a squat rack that best matches your height. A small block can be placed under the heels to improve balance.

Bring your arms up under the bar, keeping your elbows high and your upper arms slightly above parallel to the floor.

Rest the bar on top of the deltoids and cross your arms while grasping the bar for full control.

Lift the bar off the rack by pushing with you legs while straightening your torso.

Step away from he rack and position your legs with a shoulder-width stance.

Your toes should be pointing slightly out and your head should be up at all times to keep your back straight.

TECHNIQUE AND FORM

Inhale and bend your knees slowly and continue down until your thighs are slightly parallel to the floor. The fronts of your knees should not be past your toes. If you do this, you are placing undue stress on the knee and doing the exercise incorrectly

Raise the bar again, exhale and push the floor with your toes to straighten your legs and return to the starting position.

Pause for a second at the top of the movement before performing the rest of the repetitions required. This allows you to ensure you are not using momentum to continue from one repetition to the next.