Barbell squats using a 10lb plate under my feet. Squatting this way has not only helped me building strength and add size to my legs but it helps me sit deeper in my squats. This leg exercise will challenge you more than normal squats. During this workout the first set was done squatting with the plates under my toes, using heavy weight, which targeted the lower quadriceps muscles. Then I dropped the amount of weight I was lifting ad began squatting with the 10lb plates under the heels of my feet which concentrated more on the glutes and hamstrings.
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Another great benefit of squatting this way is that it gets you comfortable with putting all the weight on your heels when you squat. Moving the plate under your toes forces you to squat deeper and it forces you to put all the weight on your heels. So when you squat how I did in this video I want you to focus on driving the weight up with your heels. Your toes will be touching the ground but make sure they're barely touching.
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This workout was as followed:
1st set - 5 Reps - Hold at bottom for 4 seconds, ea., rep (plate under toes)
2nd set - 10 Reps - Hold at bottom for 4 seconds
3rd set - 10 Reps - Hold at bottom for 3 seconds
4th set - 6 Reps - Hold at bottom for 6 seconds
5th set - 4 Reps - Hold at bottom for 10 seconds
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