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Exercise Benefits With Proper Form & Technique

Duck Unders

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muscles:QuadricepsMuscle, AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, HamstringsMuscle, AbductorsMuscle
required:Doable Without Equipment And Weights
optional:Seat, Broomstick
fitness level:Easy
exercise type:Strength, Cardio
Variations available (12)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Starting Position (Alternative)Execution - 1nd Step
Execution - 2rd StepExecution - 3th Step

Starting Position

  • stand upright, the feet are hip width apart
  • let the arms hang down at the sides or cross them in front of your chest

Correct Execution

  • bend the knees and push the butt backwards
  • place one foot to the side and bring down the upper body by bending it forward, then move to the other side
  • raise the upper body and bring the feet hip width apart again
  • invert the motion and go back to where you started
  • make sure your back is always straight
  • several reps

tips for the workout

  1. the more you bend your upper body, the more intensive you can train the erector spinae muscles
  2. you can also do the exercise with a broomstick (or a barbell) and two chairs (see pictures)
    • stand next to the obstacle and plunge below the broomstick without touching it