Media sentadilla con barra por delante


Select the appropriate plates amount to put them on the barbell. Grab the barbell with prone grip and place it just above your shoulders, under your chin. Your hands should be slightly wider than shoulder-width apart. Raise your elbows as much as you can. Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Contract your pelvic floor and core while keeping your chest up.


Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale.

TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.