exercise.id: 0051 Equipo: barbell

barbell jefferson squat

exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps

exercise.synergist:

quadriceps hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

站立，双脚分开与肩同宽，脚趾稍微外翻。正手握住杠铃，将其放在身体前部、腰部下方。左脚向前迈出，右脚向后迈出，双脚分开与肩同宽。弯曲膝盖，将身体降低至蹲姿，保持背部挺直，挺胸。脚后跟用力，站回起始位置。重复该动作，每次重复时交替使用前脚和后脚。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up. Push through your heels to stand back up to the starting position. Repeat the movement, alternating your forward and back foot with each repetition.

exercise.cta.title

exercise.cta.desc1 barbell jefferson squat exercise.cta.desc2

exercise.cta.button