Knee Tuck Squat
Knee tuck squat kombinerer et almindeligt squat med kropsvægt med et skiftevis knæløft i toppen af hver gentagelse. Knæløftet aktiverer hoftebøjere og mavemuskler, mens squattet opbygger styrke i underkroppen, hvilket gør det til en kombineret øvelse for både ben og core.
Sådan gør du
- Stå med fødderne i skulderbreddes afstand.
- Gå ned i et squat og pres dig op til stående stilling igen.
- I toppen af bevægelsen føres det ene knæ op mod brystet.
- Sæt foden ned og gå med det samme direkte ned i næste squat.
- Skift mellem at løfte højre og venstre knæ for hver gentagelse, indtil det ønskede antal er nået.
Teknik-tips
- Keep your chest tall as you lower into the squat.
- Drive your weight evenly through your entire foot.
- Exhale sharply as you pull your knee up to your chest.
- Balance on the standing leg before starting the next rep.
Vejrtrækning: Inhale as you lower into the squat, and exhale firmly as you stand up and drive your knee upward.
Almindelige fejl
- Rounding your lower back during the squat, which places unnecessary stress on the spine.
- Rushing the transition, which leads to losing your balance when lifting the knee.
- Dropping your chest forward, making it harder to engage your quads and core effectively.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, hoftebøjere, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets of 10 to 12 reps, focusing on smooth balance and transition, resting 60 seconds.
Tab dig
3 to 4 sets of 12 to 15 reps, resting 45 seconds between sets.
Opbyg muskelmasse
3 sets of 8 to 12 reps, focusing on a controlled descent and resting 60 seconds between sets.
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel sharp knee or lower back discomfort, ease off or choose a simpler squat variation.
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What should I do if I lose my balance on the knee tuck?
Slow down the movement and focus on a non-moving point on the floor a few feet in front of you for stability.
Can I do this exercise if I am a total beginner?
Yes, but if balance is challenging at first, try mastering a standard bodyweight squat before adding the knee tuck.
How many times a week can I practice this?
2 to 3 times per week is plenty to build coordination and lower body strength without overworking your joints.