exercise.id: 0411 Equipo: dumbbell

dumbbell single leg squat

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

exercise.synergist:

quadriceps hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，每只手各握一个哑铃。向前伸展一条腿，并在整个练习过程中保持其离开地面。弯曲站立的腿并降低身体，就像坐回椅子上一样。保持挺胸、背部挺直。在底部停顿片刻，然后用脚跟推动回到起始位置。重复所需的重复次数，然后换腿。

🇬🇧 English (Fallback)

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Extend one leg forward and keep it off the ground throughout the exercise. Bend your standing leg and lower your body down as if sitting back into a chair. Keep your chest up and your back straight. Pause for a moment at the bottom, then push through your heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.

exercise.cta.title

exercise.cta.desc1 dumbbell single leg squat exercise.cta.desc2

exercise.cta.button