- Squat rack or similar apparatus to hold the barbell at mid-thigh level
Positioning:
1. Set Up the Barbell:
- If using a barbell, position it on the squat rack at mid-thigh height.
2. Approach the Barbell:
- Stand in front of the barbell, ensuring it is set at the proper height.
3. Foot Position:
- Position your feet shoulder-width apart with your toes facing forward or slightly outward.
4. Knee Bend:
- Bend your knees slightly as if preparing to lift, keeping your chest up and back straight.
5. Grip the Bar:
- If using a barbell, reach down and grasp it with both hands, ensuring your grip is just outside your knees.
Movement:
1. Initial Position:
- Stand tall with the barbell if using one, or place your hands on your thighs for an isometric hold.
- Engage your core and maintain a flat back.
2. Isometric Hold:
- If using a barbell, pull against the bar as hard as you can without moving it. Focus on squeezing your legs and glutes.
- Hold this position for a duration of 5-10 seconds, aiming to maintain maximum tension.
3. Breathing:
- Breathe steadily throughout the hold. Avoid holding your breath.
4. Release:
- Slowly relax the tension and return to the starting position.
5. Repetitions:
- Repeat the isometric hold for several sets, resting for 30 seconds to 1 minute between each set.
Tips for Beginners:
- Focus on maintaining proper posture to prevent injury.
- If the barbell feels too intense, practice the movement without it, using just your body weight.
- Gradually increase the hold time as you become more comfortable with the exercise.
