exercise.id: 0291 Equipo: dumbbell
dumbbell bench squat
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
将哑铃放在长凳前的地面上。 背对长凳站立，双脚与肩同宽。 弯曲膝盖和臀部，将自己降低到长凳上，保持胸部挺直，背部挺直。 一旦你的臀部接触到长凳，就用脚后跟站起来，回到起始位置。 重复所需的重复次数。
🇬🇧 English (Fallback)
Place a dumbbell on the ground in front of a bench. Stand facing away from the bench with your feet shoulder-width apart. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight. Once your glutes touch the bench, push through your heels to stand back up to the starting position. Repeat for the desired number of repetitions.
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