Malen&Basteln
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Squat

Target muscles:
Quadriceps, glutes

Muscles involved:
Back extensors, adductors, calf muscles

Type:
Strength training, endurance training, bodyweight exercise

Execution:
- Put your feet shoulder-width apart and turn them slightly outwards.

- Squat slowly until your thighs are level.

- Push your bottom back.

- Push your body back up from your heels.

- Move your arms with you.

- The back stays straight.

- Repeat the movement several times.

 

More intensity for thighs:

- Get into the squat position and crouch deeply.

- Push the body up with short movements.

- The legs are not fully stretched.

- The strength comes from the thighs.

 

Squat on tiptoe

 

Target muscles:

Quadriceps, leg biceps, calf muscles, glutes

 

Muscles involved:

Back extensors, adductors, abductors

 

Type:

Strength training, endurance training, bodyweight exercise, balance exercise

 

Execution:

- Put your feet shoulder-width apart and turn them slightly outwards.

- Squat slowly until your thighs are level.

- Push your bottom back.

- Lift your heels and perform the movement as you would with normal squats.

- Make slow and controlled movements.

Calf raises

 

Target muscles:

Calf muscles

 

Type:

Strength training

 

Execution:

- Stand up straight and lift your heels as far as possible.

- Hold the position for a few seconds and repeat the movement.

 

Tip:

To increase the intensity, do the movement on one foot.

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