라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Lunge
A split-stance lower-body movement loaded with dumbbells at the sides, building the quadriceps and glutes one leg at a time.
하체덤벨Lunge
주동근
대퇴사두대둔근
협응근
햄스트링비복근코어 안정근
장비
덤벨
패턴
Lunge
준비 자세
- 01Stand tall holding a dumbbell in each hand.
- 02Let the arms hang at the sides.
- 03Set the feet hip-width apart and brace the core.
- 04Fix the eyes forward on a point ahead.
수행
- 01Step forward into a long, stable stride.
- 02Lower until both knees reach roughly 90 degrees.
- 03Drive through the front foot to push back up.
- 04Return to standing, then repeat on the other leg.
체크포인트
- -The front knee tracks over the toes, not inward.
- -The torso stays upright with a slight forward lean.
- -The back knee lowers close to the floor each rep.
- -The dumbbells hang straight without swinging.
흔한 실수
- -Taking a short stride that pushes the knee far past the toes.
- -Letting the front knee cave inward under load.
- -Leaning the torso forward and losing balance.
- -Pushing off the back leg instead of the front.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per leg.
- -Alternate legs or finish all reps on one side for more fatigue.
- -Progress to walking lunges or Bulgarian split squats for a harder stimulus.