If I Had To Pick One Exercise...

I'd pick the squat. The squat has a number of variants, some of which can be combined for a more efficient total body workout.

The execution of the squat is very simple when just looking at it, but when performing the movement there are many details that must be taken into consideration. Be sure to keep the feet flat on the floor, in order to properly distribute weight. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board's use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Depending on who you ask, some people will discourage the use of a board or elevated heel, thinking that it might lead to a break in proper form. In any squat, the lifter should take care to use force from the heel, not the ball of the foot, in order to maintain balance and keep the focus on the thigh muscles.

To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A Smith machine can also be used, though the movement is less natural than with a bar, does not provide adequate stabilizer muscle development and may lead to joint problems.

The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

* In the Squat or Powerlifting Squat, the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him.

* In the back squat, a barbell should be held across the upper back.

* In the front squat, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

* In the Olympic Squat, the bar is placed either for a front or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) this style is designed to benefit Olympic weightlifting only and should not really be used in other forms.

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