Target muscle: Quadriceps ceps (front thigh) Assisting muscles: Hamstrings and glutes (hips) Rest the barbell on the he trapezius (slightly lower wer than the neck). The distance betweenn your feet should be shoulder-width apart.t. This becomes your starting position. Inhale and squat downwn pushing your hips behind, until your thighs ghs are parallel to the floor. or. Exhale and return to the starting position.