Exercises / Beginner
Miners
- Quadriceps
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 1
- Equipment
- Bodyweight
01 / Steps
How to do it
Get into a squat position, with the back of your elbows resting on your knees.
Extend your legs so that your hands move towards your feet.
Return to the starting position to complete one repetition.
02 / Muscles
Muscles worked
Quadriceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength15
- Explosivity0
- Technique25
- Cardio15
- Mobility25
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
IntermediateExplosive switching lunges
Quadriceps ∙ Glutes ∙ Hamstrings
IntermediateSide lunges
Quadriceps ∙ Glutes ∙ Hamstrings
IntermediateExplosive bulgarian squat
Glutes ∙ Hamstrings ∙ Quadriceps
IntermediateDouble stride with burpee and muscle up
Biceps ∙ Triceps ∙ Abs
IntermediateAssisted pistol squat
Quadriceps ∙ Glutes ∙ Hamstrings
IntermediateBox jumps
Quadriceps ∙ Calves ∙ Tibialis