Lower Limbs

1/4 SQUAT

POSITION: Stand in the middle with legs slightly apart. 
ACTION: Knees lightly bent to 120° with weight mostly on forefoot. 
Tense buttocks, legs and abdominals. 
MUSCLES: Buttocks, quadriceps, adductors and femoral biceps.

1/2 Squat Physioplate  

 

SPLIT SQUAT

POSITION: one foot in the middle, the other on the floor.
ACTION: Bend both knees and keep the position. Keep back strait and hands on hips.
MUSCLES: Quadriceps and buttocks

1/2 Squat Physioplate  

 

1/2 SQUAT

POSITION: Stand in the middle with legs slightly apart.
ACTION: Bend knees to 90° and keep the position. Tense buttocks, legs and abdominals.
MUSCLES: Buttocks, quadriceps and adductors.

1/2 Squat Physioplate  

 

SINGLE LEG SQUAT

POSITION: Stand in the middle with one leg.
ACTION: Bend knee to 120°. Keep back strait and abdominals tensed. Repeat with other leg.
MUSCLES: Buttocks, quadriceps, adductors and femoral biceps.

Single Leg Squat Physioplate  

 

CALF RAISES

POSITION: Stand in the middle with legs slightly apart and knees bent to 120°.
ACTION: Stretch feet and balance on the ball of the foot, holding the handle-bar. Keep back strait and abdominals tensed.
MUSCLES: Calves, buttocks, quadriceps and adductors.

Calf Raises Physioplate  

 

ABDUCTORS

POSITION: Stand in the middle, legs slightly apart. Place belt around knees.
ACTION: Bend knees to 90° and push knees outwards. Keep back strait and abdominals tensed.
MUSCLES: Abductors, buttocks and quadriceps.

Abductors Physioplate  

 

SIDE SPLIT SQUAT

POSITION: Stand abreast the platform with one foot in the middle and one foot on the floor. 
ACTION: Perform dynamically. Rise and go down keeping the foot on the platform.
MUSCLES: Buttocks, quadriceps and abductors.

Side Split  Squat Physioplate Globus  

 

SINGLE LEG BALANCE SQUAT

POSITION: Stand in the middle with one leg up.
ACTION: Bend the leaning leg to 90° and raise the other leg at hips level.
MUSCLES: Buttocks, quadriceps, abductors and femoral biceps.

 Single Balance Leg Squat Globus  

 

SINGLE LEG BUTT LIFT

POSITION: Back on floor, one foot on the platform.
ACTION: Lift pelvis to create a bridge and lift opposed legs. Back strait, contract abdominals.
MUSCLES: Buttocks, Legs flexor, dorsals.

Single Leg Butt Lift Globus  

 

WIDE STANCE SQUAT

POSITION: Stand in the middle, legs slightly apart and hold a ball between the knees.
ACTION: Bend knees to 120° and push knees inwards. Keep back strait and abdominals tensed.
MUSCLES: Abductors, buttocks and quadriceps.

WIDE STANCE SQUAT PHYSIOPLATE GLOBUS  

 

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