- Rest the bar on your traps, just below the base of your neck.
- Maintain a flat lower back throughout the movement.
- Look straight ahead.
- Squat to a depth at which your thighs are just below
parallel to the floor. - Try not to lean too far forw a rd; stay as upright as possible.
- Don’t pause at the top or bottom of the movement.
- Do these with your feet forw a rd on a Smith machine for
midrange hamstring work. - Hold on to an upright
for balance. - Lean back as you bend
your knees, keeping
your torso and thighs in
the same plane—no
bend at the waist. - When your hamstrings
meet your calves,
reverse the movement
with no bounce. - Don’t pause at the top
or bottom. - Hold a barbell plate on
your chest for more
resistance or do the
exercise on a Smith machine.
Q u a d r i c e p s
Squats, Midrange: QuadricepsSissy Squats, Stretch: Quadriceps