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Created with by Pablo García Fernández


Tuesday, August 20, 2013


Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: Gluteusi, calf, buttocks
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Stand facing a mirror with the feet open on the width to  shoulders, without additional burden;

➡ Slowly slide one of the legs to step back as you do not move it away from the floor. Step finger to the desired width and transfer half his body weight on the back leg.

➡ Squat to knee support and check that:

• The front knee is positioned above the ankle;
• back knee is stopped before it touches the floor;
• backbone is faced;
• the weight is evenly distributed between both feet.

➡ Before you mark the place you stand on its hind legs with a water bottle or other object. So you'll know where to put his feet on each dropped.

➡ Stand facing a mirror with the feetopen on the width to  apart. Squat straight spine and grab the dumbbells. Stand up carefully;

➡ Slide one of the legs back to the marked position. Put your fingers and slowly submerge half of his body weight on them;

➡ Squat being careful not to breach safety technology;

➡ Stand at the same time - first up, then forward.