Split Squat
Target Area
Glutes,quadriceps and hamstrings
Hold a dumbell in your hands close to your chest or have bumbells in your hand either side
Facing away from the bench, extend your back leg and place the top of your foot onto the bench
Squat down by flexing your knee and hip of the front leg until the knee of the back leg is almost in contact with the floor
Then return to standing position by extending your hip and knee of the forward leg
Key points
Keep torso upright
Forward knee should point the same direction as the foot throughout the movement
Target Area
Glutes,quadriceps and hamstrings
Lying Glute Stretch
Target Area
Gluteus Maximum
- Lie on the mat
- Bend knees with feet on the floor
- Cross lower leg over thigh of the other leg
- Hold the back of the thigh of the lower leg with both hands
- Then pull your leg towards your torso
- Hold the stretch for 20-30 seconds
- Repeat on the other side
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