Siddende Halv Squat
Siddende halv squat er en begyndervenlig squat-variation, der bruger en stol som dybdeguide. Ved at stoppe bevægelsen lige over sædet aktiveres forlår, baller og baglår gennem en delvis bevægelse, hvilket gør den ideel for dem, der arbejder på at opbygge squat-styrke eller mobilitet.
Sådan gør du
- Stå foran en stol med fødderne i skulderbreddes afstand.
- Sænk hofterne mod stolen ved at bøje i knæene og skyde hoften bagud.
- Stop når hofterne er lige over stolens sæde, og hold positionen svævende uden at sætte dig helt ned.
- Hold positionen et øjeblik, og pres derefter gennem hælene for at vende tilbage til stående stilling.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your chest lifted as you lower.
- Push your hips back like you are reaching for a chair.
- Keep your weight evenly distributed across your whole foot.
- Hover just above the seat without resting your full body weight.
Vejrtrækning: Inhale as you lower your hips toward the chair, and exhale steadily as you push through your heels to stand back up.
Almindelige fejl
- Letting your knees cave inward, which places unnecessary stress on the knee joints.
- Sitting all the way down on the chair, which removes tension from the working leg muscles.
- Looking down at the floor, which can cause your upper back to round and your chest to drop.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 seconds
Tab dig
3 sets × 12–15 reps, rest 45 seconds
Opbyg muskelmasse
3 sets × 8–12 reps, rest 60 seconds
Lettere, sværere og alternativer
Gør den lettere
Alternativer
Pas på, hvis…
- If you feel sharp pain in your knees or lower back, stop the exercise and choose a gentler movement.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I accidentally sit all the way down?
That is completely fine, especially when you are starting out. Use the full sit as a brief reset, then stand back up. Over time, try to hover just above the seat.
Where should I feel this exercise?
You should feel your thigh muscles (quads) and your glutes working. If you feel it mostly in your lower back, focus on keeping your chest proud and hinging more at the hips.
How many times a week can I do this?
Beginners can safely perform this movement 2 to 3 times per week, making sure to take at least one rest day between sessions.