Tired from squats? Diversify your training exercise, which loads the quads and develops balance!
You'll need a rod, preferably with a short neck, a few steps to Steve, put on each other, or a low bench.
— Set of step-stage next to the uprights.
— Remove the bar from the racks on the shoulders as when performing squats.
- Put one foot on the step. Transfer the body weight on the working leg and straighten it up on the stage.
In the upper point of the amplitude hold for a few seconds and lower to starting position.
— Complete all repetitions on one leg, then move on to the next. If desired, you can alternate the legs.
— Ascend to the level, tilt the body forward. This will facilitate climbing.
— Do not push off from the floor support foot. The weight must be exclusively on the working leg.
— Lifting a step, put the supporting foot next to the work. At first, it will help to maintain balance. In the future, keep the supporting leg on the flight — so you strengthen the load on the gluteal muscle.
- Learning the technique you should go on a low support. Increase the height as experience.
Perform this exercise during the training split legs.