Ringing squat and body rotation, lunge rotation movement illustration tutorial

Step squat and body rotation

　　　Stub Step squat can make your lower body strong and strong, and at the same time, the rotation movement is added! The participation and force of the back, shoulders and abdomen makes this exercise a particularly good whole-body exercise.

　　Secessing areas

　　Quadriceps, biceps femoris, and calf muscles , oblique abdomen of the gluteus maximus (both sides of the waist)

　　　　　Practice movements

　　　1. Stand, spread your feet apart, and the spacing is as wide as your hips. Place your hands on your hips (or hold a 5-8-pound dumbbell hanging on the side of your body to increase strength), hold your muscles, lift your chest and sink your shoulders.

　　　2. Take a step forward with your right foot, bend your legs and make your right knee located directly above the ankle joint, and your left knee almost touches the ground. Lift your left heel off the ground.

3. Maintain a squatting position while the upper body is neutral, start squatting from the hips, and turn the torso to the right, extend the left arm and place your left hand on the outside of your right ankle, keep the torso straight.

　　4. Return to the upper body to an upright position. Put your left hand back to the marrow part, and at the same time, take a step back to your right leg and stand straight. The body returns to the starting position.

　　5. Repeat the above exercises with the right leg, and then change the left leg after completing the recommended number of times. It is a complete set of exercises. You can also practice alternately with your left and right legs.

　　Tip: If you feel it is difficult to do a rotational movement at the beginning, you can do a single step squat exercise. As your physical fitness improves, add the rotational movements.

　　Common errors

　　1Do not move your knee forward, or rotate your knee inward, otherwise it will put too much pressure on the knee and surrounding ligaments.

　　2When you complete this movement (that is, when you bend forward and put your left hand on the outside of your right ankle), do not continue to rotate your torso, otherwise it may strain your back.

　　3When doing a rotational squat, do not bend your back. Try to keep the torso and center of gravity in the middle position, keep your body neutral, and do not lean forward or lean back

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