The squat, the king of leg exercises

The barbell squat is the most proven effective movement for gaining mass in the legs, and across their full range. But despite its effectiveness, a very small number of bodybuilders use it, and even fewer do it correctly. We're not going to tell you it's easy (you'll be hard-pressed to find something that produces as much pain as a heavy set of barbell squats), but we will tell you it's essential. Therefore, if hamstring curls and leg extensions have been ineffective for your "chicken legs", it's time to puff out your chest and start tackling squats.

Instructions for performing the squat safely

1. Place the bar on the rack at sternum height. Grip the bar across your trapezius (not on your neck!) and hold it with palms down (pronated grip) before taking it off the rack.
2. Adopt a stance wider than shoulder-width, turn your toes out 30 degrees, and inhale deeply. Keeping your back well arched (locked), push your hips back and lower just below parallel to the floor.
3. Holding the weight over your heels, activate your glutes, hamstrings, and quadriceps to bring the bar back to the starting position. Do not exhale until the very end of each repetition. Squat correctly performed!

BEST ALTERNATIVE

There is no alternative to the barbell back squat for gaining strength and size, especially regarding your posterior hamstrings, glutes, and lower back muscles. But if your quadriceps are lagging, try the front squat.
 

TIPS

1. When squatting heavy, most lifters let their knees cave inward. To perform a more powerful squat, force your knees outward as you descend. The angle of your knees should align with your toes.
2. Unlike other exercises where you breathe with each repetition, the most appropriate technique for squatting requires holding your breath throughout the entire range of motion. Fill your abdomen with air and hold it there to stabilize your core.
3. Most bodybuilders prefer to look up when squatting, but you'll keep your spine safer if you tuck your chin and keep your head aligned with your spine.

If you want to know more exercises, routines or training plans to use in the gym, visit this link.