exercise.id: 1004 Equipo: band
band squat
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开站立，与肩同宽，弹力带放在膝盖上方。 保持挺胸、核心收紧，将臀部向后推，弯曲膝盖，形成下蹲姿势。 确保膝盖位于脚趾上方，并且重量位于脚后跟。 在底部停顿片刻，然后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, with the band placed just above your knees. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. Make sure your knees are tracking over your toes and your weight is in your heels. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.
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