Back to IronLog

壶铃高脚杯深蹲
kettlebell goblet squat

腿部kettlebell3-4 sets x 8-12 repsRest 90s
Target: glutes · Secondary: quadriceps, hamstrings, calves
kettlebell goblet squat demonstration

中文步骤

  1. 双脚分开与肩同宽站立，双手握住壶铃靠近胸部。
  2. 保持胸部挺直，核心收紧，弯曲膝盖和臀部，将身体降低至蹲姿。
  3. 继续降低，直到大腿与地面平行，或者尽可能低。
  4. 在底部停顿片刻，然后推动脚后跟回到起始位置。
  5. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
  2. Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat 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