Jak wykonać ćwiczenie
- 1
Set up the box: Position the box behind you, about 3 feet from a squat rack if you’re using a barbell. Choose a height that allows you to squat down and gently tap your glutes on the box with your back straight.
- 2
Stand with proper form: Stand with your feet shoulder-width apart, toes pointed slightly outward. Engage your core and keep your back neutral. If using a barbell, rack it at shoulder height.
- 3
Lower down: Sit back as if going to sit on a chair, bending your knees and lowering your hips towards the box. Keep your core tight and back straight throughout the movement.
- 4
Controlled descent: Descend in a controlled manner until your glutes gently touch the box. Don’t plop down.
- 5
Pause and press up: Briefly pause at the bottom with your back straight and core engaged. Then, press through your heels to drive yourself back up to the starting position.
- 6
Improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.
