Duck Unders
(4.00)
through one vote
through one vote
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() ![]() |
---|---|
auxiliary muscles: | Lower Back![]() ![]() ![]() |
required: | Doable Without Equipment And Weights |
optional: | Seat, Broomstick |
fitness level: | Easy |
exercise type: | Strength, Cardio |
Variations available (12) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/untertauchen1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/untertauchen2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/untertauchen3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/untertauchen4hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/untertauchen1Ahd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/untertauchen2Ahd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/untertauchen3Ahd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/untertauchen4Ahd.png)
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
- the more you bend your upper body, the more intensive you can train the erector spinae muscles
- 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