Barbell Back Squat

Bar on the upper back; squat to parallel or below and drive back up, chest up.

Quadriceps Barbell

How to do it

Setup

Bar on the upper back, hands just outside the shoulders; feet shoulder-width, toes slightly out.

Steps

Brace, then sit down and back in one motion.
Keep the chest up and the whole foot planted.
Reach parallel or below.
Drive up, pushing the floor apart.

Common mistakes

Knees caving in: push them out over the toes. Heels rising: sit into the hips, weight mid-foot. Chest collapsing forward: the hips shoot up first; keep chest and hips rising together.

Breathing

Big breath and brace at the top, exhale past the sticking point on the way up.

Guides

How to Build Muscle: The Beginner's Guide to Training in the Gym

Two or three full-body sessions a week, a few hard sets per muscle, a little more weight over time, and enough protein to rebuild. The whole method in one guide, with the program to start and your first 12 weeks laid out.

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How to Build Bigger Legs: Quads, Hamstrings and Calves

A squat or a leg press for the quads, a hinge and a seated leg curl for the hamstrings, standing calf raises with a full stretch, about 10 hard sets a week each. Seven exercises and a two-session plan.

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