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Exercise Benefits With Proper Form & Technique

Heel to Toe Rocker In Squat Position

through 4 votes
muscles:QuadricepsMuscle, CalvesMuscle, ShinsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, HamstringsMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebell
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

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