Exercise Guide


Quadriceps, Hamstrings, Glutes
Lower Back, Adductors
rating: through 7 votes
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required:Bench / Stool / Seat
optional:Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
type:Strength, Cardio
Variations available (3)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

Starting Position

  • let your arms hang down at the side of your body
  • stand in front of a stool, a weight bench or another stable alternative without a back rest
  • the tool should not be higher than your knees, otherwise your joints will be strained too much

Correct Execution

  • place one foot on the tool
  • the other foot stays on the ground at first
  • push yourself up with the foot which is on the tool
  • your body remains straight
  • only the legs are moving
  • the other leg on the ground does not support the movement
  • the which was on the ground rises up, passes the other and stops at an angle of 90 degrees
  • after that you turn back to the starting position
  • repeat the exercise with the same leg or switch the legs

tip for the workout

  • pick up two dumbbells, two kettlebells, a medicine or put on backpack to impede the exercise
Suggestions for this exercise?!

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Thighs, Glutes, Warm-Up, Weight Loss, Legs, Glutes