CoxasBarraIntermédio

Elevated Back Lunge

Rack the bar on your upper back with the back arched and tight, then stand on the raised platform with both feet. Step back with one leg and descend until the knee touches the floor.

Dificuldade: Intermédio
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 3

Sequência

01 · setup
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
02 · start
Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
03 · step back
Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
04 · drive up
Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

O que trabalha