exercise.id: 2803 Equipo: dumbbell

dumbbell supported squat

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

exercise.synergist:

glutes hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

双脚分开与肩同宽站立，双手各握一个哑铃放在身体两侧。保持挺胸，核心收紧，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，或者尽可能低。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, holding a dumbbell in each hand at your sides. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go. 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.

exercise.cta.title

exercise.cta.desc1 dumbbell supported squat exercise.cta.desc2

exercise.cta.button