In the Barbell Front Squat, place the bar in front of the shoulders. Keep the arms crossed and place the hands on top of the barbell. The upper arms should be parallel to the floor. Move downwards till the thighs are parallel to the floor. Move upwards till the legs are straight. The weight should be evenly distributed from the heel to the forefoot. In the Barbell Full Squat, the barbell must be placed on the back of the shoulders. It should be held by both hands on either sides of the shoulder. The body movement is similar to the Barbell Front Squat. The head should bend forward, the back must be straight and the feet must be flat on the floor. The knees and feet should point in similar direction. The flexibility of the hip and ankle are very vital.
The Lunges
In the Barbell Lunge, the barbell must be placed on the back of the shoulders and held on both sides. Charge forward with the right leg. The heel must touch the ground first and then the forefoot. Bend the knee and hip of the right leg and lower the body, so that the knee of the left leg almost touches the floor. Then return to the initial standing condition. Repeat with charging the left leg forward. In the Barbell Rear Lunge, move the right leg backwards on forefoot. By bending the knee and hip of the left leg, ensure that the knee of the right leg nearly touches the floor. Now, return to the initial standing position. Repeat by moving the left leg backwards.
The Squats
In the Barbell Front Squat, place the bar in front of the shoulders. Keep the arms crossed and place the hands on top of the barbell. The upper arms should be parallel to the floor. Move downwards till the thighs are parallel to the floor. Move upwards till the legs are straight. The weight should be evenly distributed from the heel to the forefoot. In the Barbell Full Squat, the barbell must be placed on the back of the shoulders. It should be held by both hands on either sides of the shoulder. The body movement is similar to the Barbell Front Squat. The head should bend forward, the back must be straight and the feet must be flat on the floor. The knees and feet should point in similar direction. The flexibility of the hip and ankle are very vital.
The Lunges
In the Barbell Lunge, the barbell must be placed on the back of the shoulders and held on both sides. Charge forward with the right leg. The heel must touch the ground first and then the forefoot. Bend the knee and hip of the right leg and lower the body, so that the knee of the left leg almost touches the floor. Then return to the initial standing condition. Repeat with charging the left leg forward. In the Barbell Rear Lunge, move the right leg backwards on forefoot. By bending the knee and hip of the left leg, ensure that the knee of the right leg nearly touches the floor. Now, return to the initial standing position. Repeat by moving the left leg backwards.
The Leg Press
In the Lever 45