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. Because so many muscles are working at the same time, the cardiovascular system is also boosted.
You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Slide Squat
Type: Bilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Attach a short fitness band just above your knees. 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.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Thigh (adductors)
Secondary
Gluteus Maximus
Thigh (quadriceps)
Tertiary
Thighs (hamstrings)
Calf
Equipment
Resistance band short
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