Let's make a beautiful line from the back to the calf!

This exercise is a dumbbell squat and side band at the same time. If you properly mix upper and lower body exercises in this way, you can stimulate multiple parts at the same time on one side.

squat side band pose

A. Hold dumbbells in both hands and stand upright at hip width. Place the dumbbells in front of your pelvis with the back of your hands facing forward.

B. While pulling the hips back, fold the pelvis and lower the upper body.

C. While straining the calf, raise and lower the heel and repeat the motion.

4 sets of 20 reps
caution

• Move the dumbbells as close as possible without leaving the body.

Beginners: Deadlifts can be difficult to center when you first learn them. Practice each move separately, as this can be even more difficult if you add the leg-lifting carphrase.

Intensity UP: You can increase the intensity of both the carphrase and deadlift by adding the weight of the dumbbells.