The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. It mainly trains the buttocks and the front of the thighs, but also works the remaining muscles of the legs for stabilization. The core muscles are also stressed. By working so many muscles at the same time, the cardiovascular system is also boosted.
Exercise
Squat and knee lift
Warmup
Type: Bilateral
Equipment: Körpergewicht
Tutorial
1
Stand with your feet shoulder-width apart and keep your arms stretched out in front of you.
2
Lower your bottom slowly and in a controlled manner until your thighs are approximately parallel to the floor. Your back should remain straight.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. Exhale and then immediately raise your left knee as high as possible. Lower it again so that you are standing normally again and are in the starting position. Raise your right knee for the next repetition.
4
Perform the exercise until you have reached the specified time.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. 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, do not go down as low. Perform the exercise at a moderate pace. Make sure you breathe evenly throughout the exercise.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Body weight
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