Strength Training Cheats -3

THE SQUAT
The typical cheat: Doing the "lazy man's squat." That is, reversing the movement before your thighs are parallel to the floor. Why it's dumb: It increases your risk of knee injury. University of Auburn researchers found that the most unstable knee angle is 90 degrees--when your upper thighs are about 2 inches above parallel to the floor. How to perfect your form: Lower yourself until the backs of your thighs touch your calves, says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California.
How to cheat smart: Use the "quarter squat" to supersize lagging quadriceps. Choose a weight that's about 20 percent more than you'd normally use for a full squat, and lower your body about 6 inches--until your knees are bent 60 degrees--pause, then return to the starting position. The benefit: The quarter squat allows you to use heavier weights on your quadriceps while limiting the involvement of your hamstrings and calves. And it's safe because you reverse the movement well before your knees reach the 90-degree point.