Home Gym ExercisesHeel to Toe Rocker In Squat Position
(3.75)
through 4 votes
through 4 votes
| muscles: | Quadriceps , Calves , Shins , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Hamstrings , Adductors |
| required: | Doable Without Equipment And Weights |
| optional: | Dumbbell, Kettlebell |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (31) |
General And Specifics
- this exercise combines squat, calf raise and toe raise and is ideal to save workout time
Starting Position
- go into the squat position
- therefore, position your feet shoulder width apart
- with bending your knees, push the butt backwards
- the knees do not protrude the toes
- you can stretch out or cross your arms in front of your body
- the chest points forward
Correct Execution
- hold the squat position as in the wall sit
- now lift the heels as much as possible (the calves are trained)
- in a flowing and controlled motion you lower the heels, bring the body weight forwards and lift the toes as much as possible (shin muscles are trained)
- concentrate on keeping the balance
- keep the back straight and the head in extension to the spine
- do several switches
tip for the workout
- impede the exercise by holding a dumbbell or a kettlebell in your hands