smith single leg split squat

Animation folgt
Oberschenkel quads smith machine glutes hamstrings

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 in front of the smith machine with your feet shoulder-width apart.
  2. Place one foot behind you on a bench or step, with your toes pointing forward.
  3. Hold onto the smith machine bar for stability.
  4. Bend your front knee and lower your body down into a lunge position, keeping your back straight.
  5. Pause for a moment at the bottom, then push through your front heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.