Zancada adelante con mancuernas


Select the appropriate weight of the dumbbells. Stand up straight and grab the dumbbells just above your shoulders as you keep the elbows bent and in line with your torso. Contract your pelvic floor and core while keeping your chest up.


Step forward with your right leg making a 90º degree angle between your legs and bending your knees, slowly lower your body down until your right knee almost touches the floor while you inhale. Make sure to keep your right shin perpendicular to the floor avoiding the rise of the heel. Pushing mainly from the heel, return to the starting position while you exhale. Make sure you don't move your torso backwards while you perform the exercise. Repeat the movement for the specified amount of repetitions and then repeat with the other leg. While your are doing the exercise, move only the legs, make sure you don't move any other part of your body.

TIPS: To maintain the balance, try to move the feet always in the same line without crossing them.