Barbell Squat 2 sec Hold
Target Muscle
Secondary Muscles
Equipment
Lift the bar off the rack by pushing up with your legs and step back to clear the rack, your feet should be shoulder-width apart with your toes slightly pointing outwards.
Slowly lower your body by bending at the hips and knees, keep your chest up and your back straight, squat down until your hips are lower than your knees.
Hold this position for two seconds, keeping your core engaged and maintaining your balance.
Push back up to the starting position, driving through your heels and keeping your body upright, this completes one rep, repeat for the desired number of repetitions.
Pro Tip
Controlled Movement: When lowering into the squat, do so in a slow and controlled manner. This allows for greater muscle activation and reduces the risk of injury. Once you're in the squat position, hold it for two seconds before pushing back up to the starting position. Breathing Technique: Proper breathing is crucial for this exercise. Inhale as you lower into the squat and exhale as you push back up. This helps maintain intra-abdominal pressure, providing stability to your spine. Common Mistakes to Avoid: Avoid