Slide squats place increased strain on the adductors. The remaining muscles of the legs are also used for stabilization. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted.
Exercise
Slide Squat
in the squat
Type: Bilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your hand and hold it in front of your body. Stand slightly wider than shoulder-width apart and point your toes outwards. Hold your arms in front of your body.
2
Squat down until your thighs are approximately parallel to the floor.
3
Shift your upper body to the right over your right foot. Stay in a squat position and then shift your upper body to the left over your left foot
4
One repetition has now been completed. Repeat this process until you have completed the specified number of repetitions with both sides.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Go down until your thighs are approximately parallel to the floor. You can also go lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
Muscle groups
Primary
Thigh (adductors)
Secondary
Gluteus Maximus
Thigh (quadriceps)
Tertiary
Thighs (hamstrings)
Calf
Equipment
Dumbbell
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