exercise.id: 0098 Equipo: barbell

barbell side split squat

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

exercise.synergist:

glutes hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

站立，双脚分开比肩宽，脚趾稍微向外。将杠铃放在上背部，将其放在斜方肌上。当你将身体降低到蹲姿时，收紧你的核心并保持胸部向上，弯曲膝盖和臀部。当你下降时，将膝盖向两侧推出，并将体重保持在脚后跟上。降低直到大腿与地面平行，然后通过脚后跟推回到起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a barbell across your upper back, resting it on your traps. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. As you lower, push your knees out to the sides and keep your weight on your heels. Lower until your thighs are parallel to the ground, 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 side split squat exercise.cta.desc2

exercise.cta.button