라이브러리로시작 
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운동 라이브러리
Barbell Lunge
A single-leg barbell movement that steps forward into a split stance to build quad, glute, and hip strength with balance demand.
하체바벨Lunge
주동근
대퇴사두대둔근
협응근
햄스트링내전근척추기립근
장비
바벨
패턴
Lunge
준비 자세
- 01Set a barbell across the upper traps as in a back squat.
- 02Unrack the bar and step back to open floor space.
- 03Stand with feet hip-width apart and brace the trunk.
- 04Fix the eyes forward and square the hips.
수행
- 01Step forward into a long stride with one leg.
- 02Lower until the rear knee nearly touches the floor.
- 03Drive through the front heel to push back up.
- 04Return to standing and repeat on the other leg.
체크포인트
- -Front knee tracks over the toes, not caving inward.
- -Torso stays upright with the bar over midfoot.
- -Front shin stays near vertical at the bottom.
- -Hips stay square to the front throughout the rep.
흔한 실수
- -Taking a stride too short, driving the knee past the toes.
- -Letting the torso pitch forward under the bar.
- -Pushing off the rear foot instead of the front heel.
- -Slamming the back knee into the floor.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per leg.
- -Control the descent for 2 seconds to protect balance under load.
- -Progress from dumbbell lunges before loading a barbell across the back.