This super movement effectively trains the upper and lower body at the same time

A single movement is easy to fit into the day’s program. It can be done as a break during the working day or as a small break on a day when you can’t start training.

The combined step squat and vertical weightlifting is really versatile: it exercises both upper and lower body muscles at the same time. It effectively trains strength in the buttocks, forelegs, shoulder muscles and stretchers.


You can practice the movement dry without weights first, and when the movement is smooth, take the weights with you. If you are a used trainer, you can choose weights that you can only do 6 to 12 reps. That’s when muscle mass grows most securely. Small, albeit only 1 or 2 pound weights are suitable for beginners.

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Take an upright position and activate the middle body. For example, place your left foot on the back of the sofa. Check that the knee and ankle of the right foot remain approximately on top of each other when squatting. Raise the right weight to shoulder height, keeping your left hand straight down. Squat down in a controlled way when you get there.

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Keep the focus on the heel and lean the upper body slightly forward so that the buttocks do the biggest job. Raise the right dumbbell while squatting.

Once you’ve done the right side, take a 30-second break and do the same move on the left. Lighten: Do a standard step squat without raising the back leg.

➤ The movement develops buttocks, forelegs, shoulder muscles and stretchers.

Expert, movement designer and model Jenni Eskelin, physiotherapist and personal trainer, KuntoKompassi.

Source: Hyvä Terveys by

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