Estocadas
Starting Posture
Stand with your feet hip-width apart and your arms at your sides.
How to Exercise
Take a large step forward with your right foot, lower your body by bending your knees, and keep your back straight. Your left knee should almost touch the ground. Push off your right foot to return to the starting position. Repeat on the other side.
Breath Control
Inhale as you lower your body, and exhale as you push off and return to the starting position.
Common errors
Common errors include leaning too far forward, not going low enough in the lunge position, or not keeping the core engaged. Make sure to pay attention to these details to get the most out of the exercise.
Weights
You can add dumbbells to increase the intensity of the exercise.
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your weight on your heels to engage your glutes and hamstrings. Keep your chest up and your core engaged to maintain balance. It's important to focus on proper form to avoid injury.
Cautions
Avoid rounding your back or allowing your knees to extend past your toes. If you have knee issues, you may want to avoid going too low in the lunge position.