基本信息
| 目标肌肉：股四头肌 | 运动类型：力量 | 所用器械：哑铃 |
| 力学：复合 | 发力类型：推 | 经验水平：中级水平 |
| 相关部位：腹肌, 小腿, Glutes, 腘绳肌 | ||
动作图解
目标肌肉群
Set up for the dumbbell wall squat by choosing a pair of dumbbells and holding them down at your sides.
Position yourself with your back flat against a wall. Walk your feet out a few steps while keeping your upper body flat against the wall.
Your legs should be straight with a slight bend inyour knees and you feet should be just inside shoulder width apart. This is the starting position.
While bending at the knees and sliding your torso downward (still pressed against the wall) lower your buttocks towards the ground.
Squat down until your thighs are parallel to the floor.
Pause for a moment and press through your heels to push yourself back to the starting position.
Repeat this movement for desired reps.
Keep your torsoas still as possible throughout the movement with your back straight and constantly pressed against the wall.
Keep your head up and eyes facing forward.
To get the full benefit of the squat, drop your buttocks down as low as possible - at least until your thighs are parallel to the floor.
