EXERCISE PROFILE

• MAIN MUSCLES: Quads
• SECONDARY MUSCLES:
• EXERCISE CATEGORY: Strength
• EXERCISE TYPE: Basic-(Multi-Joint)   
• EQUIPMENT REQUIRED: Dumbbell
• EXPERIENCE LEVEL: Beginner Mid-level

EXERCISE INSTRUCTION

1. The dumbbell needs to be raised with both hands to the chest with a vertical grip. Put your legs wider than your shoulders.
2. Turn the socks to the sides, as well as the knees.
3. With this performance, the pelvis and trunk are retracted at the time of lowering down.
4. Upon reaching the lowest point of the amplitude, return to the starting position without delay.
5. With a return movement, you need to maintain a natural deflection in the lower back.
6. Inhale should be done at the time of squatting, and exhale on a return movement.

NOTE: The load should come on the heels, not on the toe. During squats, the back should be as upright as possible.