라이브러리로시작 
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운동 라이브러리
Barbell Rear Lunge (Variation 2)
A backward-stepping barbell lunge that trains the quads and glutes with less knee stress than the forward version.
하체바벨Lunge
주동근
대퇴사두대둔근
협응근
햄스트링내전근척추기립근
장비
바벨
패턴
Lunge
준비 자세
- 01Rest the barbell across the upper traps.
- 02Stand tall with feet hip width apart.
- 03Brace the core and lift the chest.
- 04Fix your eyes forward before stepping.
수행
- 01Step one foot straight back onto the ball of the foot.
- 02Lower until both knees reach about 90 degrees.
- 03Drive through the front foot to return to standing.
- 04Alternate legs or finish one side at a time.
체크포인트
- -The front shin stays nearly vertical.
- -The rear knee lowers toward the floor without touching.
- -The torso stays upright under the bar.
- -The hips travel straight down, not drifting forward.
흔한 실수
- -Stepping back too short and cramping the stance.
- -Pushing off the rear foot instead of the front leg.
- -Letting the front knee cave inward.
- -Leaning the torso forward as the load gets heavy.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per leg.
- -Pause briefly at the bottom to kill momentum.
- -Progress to walking lunges once reverse reps are stable.