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 the remaining muscles of the legs are also used for stabilization. The core muscles are also stressed. The leg abduction also trains the outer thighs (abductors). You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Squat + leg abduction
Type: Unilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Position a short Theraband around your thighs, just above your knees. Stand slightly wider than shoulder-width apart and point your toes slightly outwards. Hold your arms in front of your body. This is your starting position.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Keep your back straight and as upright as possible. Breathe in as you do this.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. Exhale and then immediately spread your left leg out to the side as far as possible. Bring it back so that you are standing normally again and are in the starting position.
4
One repetition with the left side has now been completed. Then repeat this process with your right side 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. Try to keep your upper body as upright as possible during the entire movement. Even in the lowest position.
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.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Resistance band short
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