Exercise Guide

Heel to Toe Rocker In Squat Position

Quadriceps, Calves, Shins, Glutes
Lower Back, Hamstrings, Adductors
rating: Ø 3.75 through 4 votes
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optional:Dumbbell, Kettlebell
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

Starting Position

  • go into the squat position
  • therefore, position your feet shoulder width apart
  • with bending your knees, push the butt backwards
  • the knees do not protrude the toes
  • you can stretch out or cross your arms in front of your body
  • the chest points forward

Correct Execution

  • hold the squat position as in the wall sit
  • now lift the heels as much as possible (the calves are trained)
  • in a flowing and controlled motion you lower the heels, bring the body weight forwards and lift the toes as much as possible (shin muscles are trained)
  • concentrate on keeping the balance
  • keep the back straight and the head in extension to the spine
  • do several switches

tip for the workout

  • impede the exercise by holding a dumbbell or a kettlebell in your hands
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Related exercise lists:

Lower Leg, Calves, Glutes, Thighs, Legs, Glutes