负重髋伸展

动作介绍

基本信息

目标肌肉:股四头肌 运动类型:力量 所用器械:哑铃
力学:复合 发力类型: 经验水平:初学者
相关部位:小腿, Glutes, 腘绳肌

动作图解

目标肌肉群

操作方法

    Set up for the exercise by choosing a pair of dumbbells and standing directly in front of a decline bench. The back padding should be facing you.

    Stand up straight and hold the dumbbells down at your sides. This is the starting position.

    Step forward with your left leg and place your foot on the center of the of the decline bench.

    While maintaining your balance squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.

    Push yourself back up to an upright position using your heal to drive you.

    Keep your foot on then bench and repeat for desired reps.

    Center your right foot on the bench and repeat using your right leg.

Exercise Tips:

    Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.

    Keep your head up and back straight throughout the exercise. Never allow your back to round.