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운동 라이브러리
Barbell Lateral Lunge
A sideways lunge with the bar on the back, training the quads and glutes through frontal-plane motion while loading the adductors in a deep stretch.
하체바벨Lateral lunge
주동근
대퇴사두둔근
협응근
내전근햄스트링코어
장비
바벨
패턴
Lateral lunge
준비 자세
- 01Place a light bar on the upper traps and grip it tightly.
- 02Stand tall with feet together and enough clear space to step sideways.
- 03Brace the trunk and fix the eyes forward.
- 04Keep both feet pointing mostly forward.
수행
- 01Step directly sideways with one leg into a wide stance.
- 02Sit the hips back and bend the stepping knee while the trailing leg stays straight.
- 03Descend until the stepping thigh is near parallel, feeling a stretch in the trailing inner thigh.
- 04Push hard off the stepping foot to return to standing, then repeat on the other side.
체크포인트
- -Stepping knee tracks over the toes, not caving inward.
- -Trailing leg stays straight with the foot flat or heel slightly up.
- -Hips sit back rather than the knee driving far past the toes.
- -Torso stays braced with only a modest forward lean.
흔한 실수
- -Stepping too short and turning it into a shallow side squat.
- -Letting the stepping knee collapse inward.
- -Rounding the back to reach depth.
- -Loading too heavy before owning the range unloaded.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 reps per side with light to moderate loads.
- -Good accessory for lifters who train only in the sagittal plane.
- -Progress range of motion first, then load.