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Barbell Squat
The Barbell Squat - the King of exercises. Doing it properly will not only help you get the results you want, but also help you avoid injuries. Done properly, this exercise can help you achieve some of your best results in terms of overall development as well as muscular strength, not only in the legs but in the upper body as well. Place the bar on the midline of the traps. Posture is crucial, keep your chin up, chest up. Lead the movement with the hip joint, & then bend the knees. Go slow on the way down, 3 seconds lowering, down to where the upper leg is parallel to the floor. As with every exercise that you are upright, draw in at the navel, activating the core. The Barbell Squat is an effective exercise for the quads, glutes, lower back & even the upper back, even the upper arms & shoulders as you need to hold onto the bar throughout the movement.  Don'ts: Avoid doing partial reps, bending too far forward and leading with the knees as this puts too much pressure on the balls of the feet & the knees. Nick Jones - World Bodybuilding Champion & Brad Ryan - Bodybuilder