Cage à squat ou plateformeBarre olympiqueDisques
AdvancedDosage recommandé
Séries
3-5
Reps
3-5 Rest 3-5 min (strength). 3-4 x 6-8 reps Rest 2-3 min (hypertrophy)
TIMER
REPOS
REPOS
Grand glutéal (Grand fessier)Ischio-jambiersQuadriceps fémoralÉrecteurs du rachis (Spinaux dorsaux)TrapèzeGrand dorsal
BackThighsGlutes
Tap to explore
Execution
1
Bar on the floor over mid-foot, feet hip-width apart
2
Grip the bar overhand, hands just outside the knees
3
Chest out, flat back, shoulders over or slightly in front of the bar
4
Deep breath, brace the core
5
Drive the floor away while pulling the bar along the shins
6
Extend hips and knees simultaneously (bar stays close to the body)
7
Stand fully upright, shoulders back, hips locked
8
Lower by reversing the movement, flat back
