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2-Legged Squat-BarbellMuscle: Quads Other: Hamstrings, CalvesType: CompoundStart this exercise with your feet shoulder width apart and a barbell on your neck and inhale as you squat. Be sure that your back is straight, you look forward and your knees do not extend over the toes. Once your thighs are parallel to the floor, exhale as you slowly rise to the starting position. If your knees extend over your toes, practice the exercise by performing the movement with a bench. Although you will not sit completely on the bench, this will allow you to put your weight in the back of your feet, as oppose to leaning forward, and you will learn to go down all the way.
*Do not use weight on the barbell if you are new at this. When you add weight, only do so by 5lb increments per side as this is not a mass-building regimen. There will be no need to go heavier than 25lb weights per side if you are triathlon training.