This is just the most basic compound move, but very effective: the back squat! You choose your weight and focus on going low and grabbing that full range of motion. I squat close to my own body weight, which is not a huge lifting weight, but my form stays intact and I can get very low and hit the glutes, hams and quads. Key point!
The mechanics are crucial to master before stepping in the rack, so use Bodybuilding.com for pointers and video how-to’s. Making this part of your weekly regimen has great paybacks from head to toe!
Coming 2015, I’m studying to be a Personal Trainer and will write customized lifting plans to your lifting needs.
As always, write me with questions or interest for future weight training plans or Online 1:1 Nutritional Coaching!