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Rack Squat
The rack squat is a compound exercise for your leg muscles - particularly your quads.
Muscles Used
| Primary Muscles |
- Quadriceps (Front Thigh/Quads)
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| Secondary Muscles |
- Gluteus Maximus (Butt)
- Adductor Magnus (Inner Thigh)
- Soleus (Calf)
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| Stabilizer Muscles |
- Hamstrings (Rear thigh)
- Gastrocnemius (Calf)
- Erector Spinae (Lower Back)
- Rectus Abdominis (Abdominal)
- Obliques (Side of Waist)
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How to perform the rack squat
| Technique |
- With the barbell on the squat rack, duck your head under and ascend until your shoulders touch the barbell.
- Bring your hands up and hold the bar.
- Keeping your back straight, lift the barbell off the rack and step back (so that you clear the rack when you perform your squat).
- Your feet should be just wider than shoulder width apart.
- Now, keeping your back arched, squat down, until your quads are parallel with the floor (or slightly more).
- Return to starting position
- Repeat steps 5 & 6 until you've repeated the desired number of reps
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| Number of Reps |
For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.
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