A forward lunge holding one dumbbell in the hand opposite the lead leg, adding an anti-lateral-flexion core demand and extra glute medius work to the lunge pattern.
하체덤벨Lunge
시작
끝
주동근
대퇴사두둔근
협응근
중둔근햄스트링복사근전완
장비
덤벨
패턴
Lunge
준비 자세
01Hold one dumbbell at your side in the hand opposite the leg that will step forward.
02Stand tall with feet hip width apart and shoulders level.
03Brace the trunk so the load cannot tip you sideways.
04Fix your eyes forward.
수행
01Step forward with the leg opposite the dumbbell into a long stride.
02Lower until the rear knee hovers just above the floor.
03Keep the front shin near vertical and the torso upright.
04Push through the front foot to step back to the start, finish the reps, then swap sides.
체크포인트
-Shoulders stay level; the dumbbell side does not sag.
-Front knee tracks in line with the front foot.
-Hips stay square through the stride and the return.
-The dumbbell hangs quietly without swinging.
흔한 실수
-Leaning toward the dumbbell instead of resisting it.
-Taking a short stride that drives the knee far past the toes.
-Letting the front knee cave inward on the push back.
-Rotating the torso as fatigue builds.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps per side with a moderate dumbbell; the offset load limits weight before the legs do.
-Program as unilateral accessory work after squats or leg press.
-Keep the load light enough that the shoulders stay level on every rep.
