Instructions

Stand with knee slightly bent, feet about Hüftweite apart. The toes are forward gerichtet. Entspanne the shoulders hold the dumbbells on the shoulders or the Körperseiten.Stehe with good posture (abdominal muscles tightened up, chest out, back straight). In a controlled motion going one step forward and lower the body at the same time by typing the knee and hip bend, with the back straight and hold the correct posture is maintained. Keep the knees in line with the toes.

Avoid it, according to his knees inside or outside to shoot. Hold the front foot flat on the ground, and continue to lower the body until the rear knee almost touches the ground, without the external attitude to risk (back straight, abdominal muscles tightened up, and chest out). While maintaining the controlled motion sequence and press haul the body to return to the starting position. The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / durability of the buttock muscle (Gluteus Maxiumus), the leg muscles (quadriceps) and Leg Curl.

Other exercises for the leg

* Hackesche Schmitt with dumbbells
* Failure of step with dumbbells
* Dumbbell kick step with failure
* Leg Extension
* Kniebeuge with dumbbells
* Leg Press
* Lines in the standing leg
* Failure of step (Dynaband / expander)
* Failure step
* Leg press individually (Dynaband / expander)
* Kniebeuge with one leg
* Failure rückwrts step angle
* To step in failure
* Lateral failure step
* Failure of step with rotation