Instructions

Stand with knees slightly bent and your feet about Hüftbreite apart. After holding the toes forward. Posture: abdominal muscles tightened up, chest out, back straight. In a controlled movement advocate a step forward, the lower torso, by typing the knee and hip bend, while you have the arms up and pull the body turn, the arms will thus be to the side and pulled backwards.

Keep the knees in a line with your toes and avoid it, the knee to the outside or inside turn. Hold the front foot flat on the ground and continue, to lower the body until the rear knee almost touches the Boderne without the external position at risk. While maintaining the controlled motion sequence turn the torso forward, shift the weight forward and join with the back leg forward, repeat the trunk rotation in the other direction. The muscles may be before the next iteration does not relax.

Benefits

Development of muscle strength / load capacity of the muscle buttocks (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