dumbbell single leg squat

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Oberschenkel glutes dumbbell quadriceps hamstrings calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Extend one leg forward and keep it off the ground throughout the exercise.
  3. Bend your standing leg and lower your body down as if sitting back into a chair.
  4. Keep your chest up and your back straight.
  5. Pause for a moment at the bottom, then push through your heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.