How To

• Spread your legs shoulder-width apart and put a barbell over your shoulders behind your neck.
• Sit down while pulling your hips back and keep the tense on your core(abs) to prevent your upper body from leaning forward.
• Maintaining the upper body posture, push the ground with the feet and get up to return to the 1st position.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and focus on proper form and technique.

Keep your feet shoulder-width apart and toes slightly pointed outwards.

Engage your core and keep your back straight throughout the movement.

Lower your body by bending at the knees and hips, keeping your weight on your heels.

Go as low as you can while maintaining proper form, aiming for your thighs to be parallel to the ground.

Push through your heels to stand back up, squeezing your glutes at the top.

How To

• With your feet shoulder-width apart, grab a barbell with both hands and stand up straight.
• Lower your body as you push your butt back with maintaining your core muscle. Perform it slowly while keeping the tension on the glute and back of the thigh.
• Bend as far as your lower back at the point it maintains an angle.
• Return to the starting position by standing up and thinking of contracting the relaxed glute.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your back straight and core engaged throughout the exercise.

Initiate the movement by hinging at the hips and pushing your glutes back.

Keep a slight bend in your knees and maintain a neutral spine position.

Lower the weight down towards your shins while keeping your chest lifted.

Engage your hamstrings and glutes to lift the weight back up to the starting position.

How To

• Spread your legs wide as the shoulder width, and put the barbell on your back shoulder.
• Put strength on your core and sit down the box so that your upper body does not bend the front.
• While maintaining the upper body’s balance, push the ground and stand up.

sets: 4 sets
reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you become more comfortable with the movement.

Position the barbell on your upper back, resting it on your traps.

Stand with your feet shoulder-width apart and toes slightly turned out.

Lower your body down by pushing your hips back and bending your knees, keeping your chest up and back straight.

Go as low as you can while maintaining proper form, aiming to have your thighs parallel to the ground.

Push through your heels to stand back up, squeezing your glutes at the top of the movement.

How To

• With the barbell on the back of your shoulders, stand on a pad with steps.
• With your feet hip-width apart, position your heels off the floor.
• Slowly raise your heels as high as possible. At this point, pause for a while as if you are squeezing your calf muscles.
• Slowly lower your heels and return to the starting position.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a light weight and gradually increase as you get stronger.

Keep your core engaged and maintain a straight posture throughout the exercise.

Place the balls of your feet on the edge of a step or platform, with your heels hanging off.

Raise your heels as high as possible, squeezing your calf muscles at the top of the movement.

Lower your heels slowly and with control, feeling a stretch in your calves.

Avoid bouncing or using momentum to lift the weight. Focus on a slow and controlled movement.

How To

• Stand with your upper body straight and with your feet hip width apart.
• Place a foot forward and bend your knees until they reach a 90 degree angle by lowering your bottom.
• During the movement, maintain your upper body and back straight.
• With the weight placed on your front foot heel, push to return to the starting position.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your feet hip-width apart.

Take a big step forward with your right foot, keeping your chest up and shoulders back.

Bend both knees to lower your body down towards the ground, making sure your right knee is directly above your ankle.

Push through your right heel to stand back up, bringing your right foot back to the starting position.

Repeat the movement on the other side, stepping forward with your left foot.

Keep your core engaged and maintain a straight back throughout the exercise.

How To

• Put a barbell on your pelvis first.
• With your upper back against the bench, fix both of your feet to the ground.
• Push your lower body upwards with energy from your hip.
• Try to squeeze your hip muscle to gain strength.
• Slowly lower your hip and relax your hip muscles.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and focus on proper form before increasing the load.

Position your upper back against a bench or elevated surface for support.

Place your feet shoulder-width apart and flat on the ground.

Engage your core and squeeze your glutes as you lift your hips off the ground.

Keep your knees in line with your toes and avoid letting them cave inwards.

Lower your hips back down to the starting position in a controlled manner.