Skip to main content

​
Technique

  1. Stand up and hold a weight in front of you, close to your chest.
  2. Take a wide step to the side while squatting down.
  3. Stand back up while bringing the back foot in.
  4. Repeat by going to the other side and keep alternating.

​
Form tips

  • Imagine going around an obstacle that is at shoulder height; if you can set one up, such as a resistance band between two poles, that might be helpful to learn the proper movement.
  • Keep your back straight and don’t lean forward excessively.
Logging: Total weight used.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Neck
  • Back
  • Shoulders
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Upper trapezius
  • Levator scapulae

​
Equipment

Kettlebell
Kettlebell
Dumbbell
Dumbbell

​
Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches
e0jq

Goblet squat

Novice
e1ca

Narrow-stance seated leg press

Beginner
e1c9

Seated leg press

Beginner
e1c2

Narrow-stance leg press

Beginner
e1c1

Leg press

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.