Squat
EXECUTION
The bar should be positioned as low down the back as possible, with the hands just wider than shoulder width apart. (assists in keeping the back straight)
Take one or two steps back to the squatting position. Stand with feet apart. The width of stance is governed by the length of the femur. Therefore the taller the individual the wider the stance. Avoid leaning forward too far. Toes should point slightly outwards.
Eccentric contraction: Breathe in. Lower the body slowly with control (2-4 seconds) ensuring that you initiate the movement by first "breaking" at the hips.
Concentric contraction: Breathe out. After a short pause commence the lift. Use the strength of the quadriceps and gluteal muscle in a controlled manner. Repeat until the desired number of repetitions is completed.
Once the legs are straight and you are in a stable position step forward
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
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