To work your quadriceps harder, you can perform a more advanced barbell squat by holding the barbell in a different manner. Position the bar across the front of your collar bone and shoulders. With your palms facing towards your chest, make an "X" with your forearms and hold the bar. When you hold the barbell in this manner, you should use less weight and take extra care to maintain your balance.
You can use the Smith machine to guide your movement so you feel more stable and balanced when performing squats. The Smith machine features a bar that travels straight up and down a vertical track. If you lose control of the weight, the machine has a safety stop that will catch the bar to prevent you from becoming injured. When using the Smith machine, start with your feet slightly in front of your body and your knees slightly bent.
The barbell squat is an important exercise for building stronger leg muscles, which can help make everyday activities, such as climbing stairs and lifting objects off the floor, easier. This exercise primarily works your quadriceps, hamstrings and buttocks, but it also strengthens your inner thighs, hip flexors and lower back.
Before performing this exercise, you should be sure to warm up properly, as you may get injured if your legs are too stiff. The barbell squat is more difficult to perform than the dumbbell squat and you typically use more weight when performing the barbell squat. If you have a weak or injured back, you should not perform this exercise.
Whenever possible, you should work with a spotter, who should be standing close by and ready to assist you if you get in trouble while lifting weight. If a spotter is not available, perform this exercise using a power cage, which is designed to catch the barbell if you have trouble rising from the squatting position.
Do not hunch or excessively arch your back.
Do not shift your body weight forward and allow your heels to lift off the floor.
Do not tilt your head up or down. To help maintain your balance, look straight ahead and keep your head and neck in line with your back.
