• Grab the dumbbell with both
hands and stand w ith you feet
slightly wider than shoulder
width apart.
• Slightly rotate your hips outward,
feet and knees should be lined
up in that outward position as
well.
• Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
• Under control, slowly squat down
by sticking the hips back as the
knees start to bend.
• Keep the chest up and the back
flat as the hips continue to move
backward.
• Lower to approximately
90 degrees at the knees, unless
otherw ise determined.
• Return to the starting position.
• Do not lockout the knees at the
top of the squat.
• Stand w ith your feet about
shoulder width apart, feet facing
straight forward.
• Hold the dumbbells at your sides
with your palms facing in.
• Keep your chest lifted, abs tight
and a slight curve in your lower
back.
• Slow ly rise up on the balls of
your feet, lifting your heels as
high as you can off the floor.
• Slow ly return to the starting
position, keeping tension on the
calf muscles.
Quadriceps, glutes, hamstrings and
adductors
• Keep the knees pointed in the same
direction as the toes.
• Keep the head and neck in line with
the trunk.
• Pay close attention to all alignment
and stabilization issues on every part
of each and repetition.
Gastrocnemius and soleus
• Do not change your hip or knee
position during the exercise.
• Rise up as high as you can,
maintaining your balance, on the
balls of your feet.
Note: Optional accessories shown in
photos.
To Next Page
Loading...
