Back to IronLog

哑铃保加利亚分腿蹲
dumbbell step-up split squat

腿部dumbbell3-4 sets x 8-12 repsRest 90s
Target: quads · Secondary: glutes, hamstrings, calves
dumbbell step-up split squat demonstration

中文步骤

  1. 站在长凳或台阶前，每只手各握一个哑铃，手掌朝向身体。
  2. 将右脚放在长凳或台阶上，确保整个脚与表面接触。
  3. 走到长凳上或用右脚踩上，用脚跟推动身体抬起。
  4. 当你向上迈步时，同时将左膝抬向胸部。
  5. 在动作的最高点暂停，然后慢慢将左脚放回地面，同时将右脚放在长凳或台阶上。
  6. 将左脚放在长凳或台阶上，重复该动作。
  7. 继续交替左右脚，达到所需的重复次数。

English Steps

  1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
  2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Step up onto the bench or step with your right foot, pushing through your heel to lift your body up.
  4. As you step up, simultaneously lift your left knee towards your chest.
  5. Pause at the top of the movement, then slowly lower your left foot back to the ground while keeping your right foot on the bench or step.
  6. Repeat the movement with your left foot on the bench or step.
  7. Continue alternating between your right and left foot for the desired number of repetitions.

Ready to Track Your Progress?

IronLog is a free, no-login, no-ads workout tracker. Your data stays 100% on your device. CSV export included.

Start Training Free

Works offline · Install as app · No account needed