TeCh Arun

The most common weight lifting exercises done for muscle called glutes and quadriceps is the squats.

Steps to follow :

• To do this you require a barbell and weights ( weights for persons of different levels ) and rack
• Place the barbell in parallel with the upper part of the chest
• Move towards the rack facing your shoulders and hold the barbell on both hands
• Now slowly remove the barbell from the rack and step forwards or away from the rack
• Raise up position from medium speed of your legs
• Hold the barbell until your legs are wide spread and balanced
• Place the barbell back on the rack slowly
• Repeat this for 5 or 6 times
• Adivsable to add weights only for experts

Things to mind :

• Avoid using higher weights while doing squats
• It is not advisable to do this more times
• Doctors claim it is sometimes harmful, since lot of knee effort and force is required

Purpose and areas of effect :

• They help in developing the glutes muscle and the quadriceps
• They also help body subject to more weight lifting
• The barbell rests on the shoulders and so some toning is done