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Quantum Trainer Back Squat with Bar

  • Beginner
  • Quadriceps · Hamstrings

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Setup instructions

1) Attach the bar to the Quantum Trainer
Ensure bar set low enough to allow a deep squat

2) Duck under the bar & hold with an overhand grip just slightly outside the shoulders.
Place the bar on the meaty part of the traps, not on the boney part of the neck.
Tuck the elbows under and point them towards the floor

Perform instructions

1) Tighten the bar into your traps like you trying to bend it over your shoulders.
Take a deep breath in and tighten the core muscles.
Slowly bend your legs and lower yourself into a squat position.
Keep the chest up, back flat and head neutral.

2) Lower your legs until they’re at least parallel or more to the floor.
You are aiming to get the hip crease to knee height

3) Pause for a second at the bottom. Press into the heels and drive back to the starting position.

4) Repeat for required reps then re-rack the bar slowly and safely

NB. You can adjust/experiment with foot position forward or back to target different areas of the legs/glutes

Anatomy