Squats using a bench

Squats using bench equipment exercise:

1. For security purposes, perform this exercise in a frame for squats. To begin with put horizontal bench behind him. Bench will help you to determine the depth of the squat will teach proper abduction of the pelvis back.
2. Adjust the rack so that the fretboard was slightly above your shoulders. Load the rod the necessary weight. Become under the neck and place it on back of shoulders (slightly below the neck).
3. Grab the neck with both hands and remove it from the stands, straining his legs and torso.
4. Step away from the rack and place your feet hip-width apart. Socks slightly outward. Head raised, back straight and bend at the waist. This will be your initial position.
5. On the inhale, start slowly squat, bending your knees and placing your pelvis back. Keep the back. Continue moving downward until buttocks touches the bench. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
6. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
7. Complete the required number of repetitions.

Note: if you have problems with your back, replace this exercise with squats with dumbbells or perform as an alternative to the leg press in the simulator. Watch carefully that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight.

Variations: you can also perform this exercise using dumbbells or doing squats in the Smith machine.