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This exercise primarily works the quads and hamstrings, building strength and power in the legs. It also engages the muscles in your lower back and abdominals to maintain the position during the lift.
How to do it: Hold the bar with an overhand grip just beyond shoulder-width apart. Raise your upper arms until they're parallel with the floor, allowing the bar to roll back so that it's resting on the fronts of your shoulders.
Shift your hips back, bend your knees, and lower your body down until your thighs are at least parallel with the floor. Keep your back naturally arched, chest lifted, and knees tracking over your toes. Pause at the bottom of the squat, and then contract your glutes and push your body back to the starting position. Keep your upper arms parallel to the floor during the entire movement.
Torch fat and tighten up from head to toe with this interval workout
Volleyball Player Nora Tobin's High-Intensity Interval Training (HIIT) Workout
Sculpt a Body like a Volleyball Athlete