exercise.id: 3643 Equipo: weighted

weighted cossack squats (male)

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

exercise.synergist:

quadriceps hamstrings calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

站立时双脚分开比肩宽，脚趾稍微向外。用双手将重物放在胸前。将您的体重转移到一侧，并通过弯曲您转移一侧的膝盖来降低身体，同时保持另一条腿伸直。尽可能降低身体高度，同时保持平衡并挺胸。推动弯曲腿的脚跟以返回到起始位置。在另一侧重复，双腿之间交替。

🇬🇧 English (Fallback)

Stand with your feet wider than shoulder-width apart and toes pointing slightly outward. Hold a weight in front of your chest with both hands. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight. Go as low as you can while maintaining balance and keeping your chest up. Push through the heel of the bent leg to return to the starting position. Repeat on the other side, alternating between legs.

exercise.cta.title

exercise.cta.desc1 weighted cossack squats (male) exercise.cta.desc2

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