Home Gym ExercisesDuck Unders
(4.50)
through 2 votes
through 2 votes
| muscles: | Quadriceps , Adductors , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Hamstrings , Abductors |
| required: | Doable Without Equipment And Weights |
| optional: | Seat, Broomstick |
| fitness level: | Easy |
| exercise type: | Strength, Cardio |
| Variations available (12) |
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