exercise.id: 0063 Equipo: barbell

barbell narrow stance 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，脚趾稍微向外。将杠铃放在上背部，将其放在斜方肌或三角肌后束上。收紧核心并保持挺胸，同时弯曲膝盖并向后推臀部，慢慢降低身体。继续降低，直到大腿与地面平行或略低于地面。暂停片刻，然后用力推动脚后跟，回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart and toes pointing slightly outward. Hold the barbell across your upper back, resting it on your traps or rear delts. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back. Continue lowering until your thighs are parallel to the ground or slightly below. Pause for a moment, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 barbell narrow stance squat exercise.cta.desc2

exercise.cta.button