Split Squats

Bölge

Bacak

Hedef kas

Kalça (gluteus)

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Baldır (soleus), İç bacak

Split Squats nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Split Squats are a valuable exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings, thereby enhancing overall lower body strength and balance. This exercise is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be modified to match one's ability. People would want to incorporate Split Squats into their routine to improve leg strength, enhance core stability, and increase flexibility, all of which contribute to better overall physical performance.

2. 2

   Keep your upper body straight, with your shoulders back and relaxed and chin up. Your hands can be on your hips or extended out for balance.

3. 3

   Lower your body until your front knee is at a 90-degree angle and your back knee is just above the floor. Your front heel should be flat on the floor and your knee should be directly over your ankle.

4. 4

   Push yourself back up to the starting position by pressing into your front heel, keeping your weight balanced evenly, not leaning forward or backward.

5. 5

   Repeat the exercise on the other side by stepping forward with your left foot and back with your right foot.

6. 6

   İpucu: Maintain Upright Posture: Keep your torso upright throughout the exercise. Leaning too far forward or backward can put undue stress on your lower back. To help maintain an upright posture, engage your core and keep your gaze straight ahead.

7. 7

   İpucu: Correct Foot Placement: Your front foot should be flat on the floor and your back foot should be on its toes. Avoid letting your front knee cave inward or outward, it should be pointing in the same direction as your foot.

8. 8

   İpucu: Controlled Movement