weighted squat

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Oberschenkel glutes weighted 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, toes pointing slightly outward.
  2. Hold a weight in front of your chest or on your shoulders.
  3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
  4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Push through your heels to stand back up, squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions.