라이브러리로시작 
끝 
운동 라이브러리
Barbell Rear Lunge
A reverse lunge with the bar on the back, stepping backward each rep to train quads and glutes with less knee stress than a forward lunge.
하체바벨Lunge
주동근
대퇴사두둔근
협응근
햄스트링내전근코어
장비
바벨
패턴
Lunge
준비 자세
- 01Place the bar on the upper traps and grip it firmly.
- 02Step back from the rack into a hip-width stance.
- 03Brace the trunk and fix the eyes on a point ahead.
- 04Confirm there is clear space behind you for the stepping leg.
수행
- 01Step one leg straight back onto the ball of the rear foot.
- 02Lower the rear knee under control toward the floor.
- 03Stop just above the floor with the front shin near vertical.
- 04Drive through the front foot to return to standing, then alternate or complete all reps on one side.
체크포인트
- -Front knee tracks over the toes without caving in.
- -Torso stays upright with a slight forward lean into the front hip.
- -The rear knee lowers under control, never crashing down.
- -Hips stay square to the front through the whole rep.
흔한 실수
- -Stepping back too short and cramping the front knee.
- -Pushing off the rear leg instead of driving through the front foot.
- -Letting the torso twist or lean sideways.
- -Tapping the knee off the floor for momentum.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per leg.
- -Prefer this over forward lunges for lifters with cranky knees, since the front shin stays more vertical.
- -Finish all reps on one leg before switching when balance and pump are the goal.