Squats are the Best Exercise - Period

Squats are probably the most effective core, conditioning, and mass building exercise that exists. In addition to using your stabilizing muscles throughout the exercise you will also use your quads, glutes, hamstrings, and back muscles (among other muscles) as well. If you do the exercise properly with full effort every other bodybuilding exercise will appear much easier to perform as a result. You will also be pleasantly surprised how the mass building qualities of squats will increase your overall strength. If you are a beginner in the weight room be sure that you get your form down pat before you increase the weight as injury can result from improper form. An important rule is to always have your eyes set to a fixed location in front of you about eye level. This will help stabilize the movement and help you maintain your balance.

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The Benefits of Barbell Squats for Mass Building and Conditioning are Outstanding

I've always considered squats the single best exercise you can perform. It is great for building mass not only for your legs, but for your entire body as well. The conditioning you receive from squats is outstanding. If performed properly as part of your leg workout you will need a day off just to recover before you resume your workouts. In this video I am performing a moderate weight for very high reps. You do not have to do such an extreme workout to receive excellent muscular and cardiovascular benefits from this exercise.

Stance Variations For Squats Target Different Muscles

Squats are a great compound exercise. Simple variations in your stance can target your quads, hamstrings and glutes differently for more eye pleasing and complete muscular development. For example, the further apart your legs are the more you will work your glutes and the outer thigh sweep. If you keep your stance narrow - shoulder or hip width - you will then work the tear drop quad muscle more.

Additionally, if you keep the bar higher on your back you will have more direct focus on the quads than if you keep the bar lower similar in style to a powerlifter's stance. In those instances the weight will be more evenly distributed to your quads, glues and hamstrings. These muscles I have mentioned all work together during the exercise and that is why it is called a compound exercise. Vary your squat stance from workout to workout for a more complete polished look. You may not be as comfortable all the time since you will not develop a lifting groove as quickly but the benefits will far outweigh any negatives resulting in greater all around leg mass and muscularity.

Dumbbell Romanian Deadlifts - Compound Glute Exercise

Almost every bodybuilder male and female wants attractive glutes. People really notice this muscle group in addition to it being a tremendous indicator of the condition you are in. Squats, leg curls, leg presses, and lunges are all staples of leg and glute exercises. They all work great but sometimes a new exercise with a slightly different feel or angle is necessary to ad the final touches to a solid routine. The Dumbbell Romanian deadlift is one such exercise. Try it and you will not only immediately feel it's effects but you will visually notice the results in a short time as well.

Performing the Exercise
You start this exercise by standing erect and holding the dumbbells in front of your thighs with an overhand grip. Your feet should be positioned shoulder width apart and your knees should be slightly bent. With your back naturally arched and abs tight lean forward from the hips and push them back until your torso is parallel to the floor. Avoid rounding your back. Keep your arms straight and slide the weights down your thighs until you can no longer stretch your hamstrings. Remember to maintain the arch in your back the entire time. At the bottom of the movement flex your hams and glutes then lift your torso while pushing your hips forward to return to the starting position.

Do 3 - 4 working sets for 8 - 12 reps per set. Do this exercise after squats and before the rest of your leg and glute workout as it is extremely taxing and requires a high level of energy to perform the movement effectively.