MUSCLES WORKED
Primary Muscles Targeted
Quadriceps
Gluteus
Maximus
Soleus (calves)
Stabilizer Muscles Targeted
Hamstrings
Gastrocnemius (calves)
Gluteus Medius
Gluteus Minimus
EXECUTION OF EXERCISE
- Stand with dumbbells hanging by the sides of your legs.
- Extend one leg back and place top of the foot on a bench or chair
- Squat down bending the knee and hip of the forward leg allowing the rear leg to bend.
- Return back to the standing position by contracting the quadriceps of the forward leg bringing you back to a standing position.
Remember to be conscientious of proper form. Keep your torso upright without leaning forward, keeping your shoulders square with your hips. The forward knee should face the same direction as the foot throughout the entire movement. Perform a range of motion comfortable your fitness level. Perform the same amount of reps for both legs to ensure muscle symmetry.
*This exercise is recommended for people with no pre-existing knee or hip injuries.
** Contact your physician before beginning this or any other exercise program to ensure you are fit enough to do so. Contact myself or a Certified Personal Trainer for a demonstration of this exercise to ensure proper form and safety.