Step 1: Stand straight with a dumbbell in each hand.

Step 2: Place your right leg forward, about 2 to 3 feet, leans forward and bend the knee so that Max Gain Xplode your shin is perpendicular to the ground. Bend the left knee, which almost touches the ground.

Step 3: Stay in this position for a moment.

Step 4: Use the heel of the right foot (the foot forward in this case) and return to the starting position.

Step 5: Repeat with the left leg forward. Perform training for the recommended number of times by the coach.

The tendons of the knee:

As explained above, the femoral muscles of the back of the thigh. In addition to squats, leg Max Gain Xplode extensions and leg curls are a great way to strengthen and tone the hamstrings.

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