MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Equipment Used Barbell A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter. Exercise Instructions Step 1 Start in a wide squat position with the barbell placed in between your collar bone and your anterior deltoid. Hook your thumbs under the bar and hold the barbell in place with both hands. Step 2 Sit your weight back down on your heels making sure to keep your chin parallel with the floor and your lower back flat. Step 3 Press your body back up into a standing position through your heels and repeat.