SQUATS | Quad Glute Core Workout | Guide |

Step-by-step guide to perform Rack Pulls safely & effectively. Targeting quads, glutes and core.

1. Setup
Adjust the bar or pads to shoulder height. Stand under the bar, positioning it across your upper back (not neck). Grip the bar firmly, keeping feet shoulder-width apart, toes slightly out.

2. Position
Engage your core, keep your chest up, and maintain a neutral spine. If using a guided machine, place feet slightly forward for balance.

3. Descent
Push your hips back and bend your knees to lower your body until thighs are at least parallel to the ground (or as deep as comfortable). Keep knees tracking over toes.

4. Ascent
Drive through your heels, extending hips and knees to return to the starting position. Avoid locking knees at the top.

5. Repeat
Perform controlled reps, maintaining form.

Tips
Start with light weight to perfect form, and use a spotter or safety pins for Smith machine squats.
Machine squats don't engage as many stabilizer muscles as free-weight squats but allow high levels of resistance and concentrated muscle activation in your quads, hamstrings and glutes.
There are three very simple cues you need to always be thinking when you squat; chest up, hips back, and knees out. Most people squat straight down, instead of pushing their hips back into a hip hinge pattern while driving their knees out, which forces them into a vertical and more quad-dominant squatting pattern.

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Disclosure: The content provided is intended solely for educational & entertainment purposes, driven by a passion for the sport. For personalized medical, nutritional, or fitness advice, please consult qualified healthcare professionals. The use of performance-enhancing drugs, steroids, or illegal substances is neither endorsed nor promoted.

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