라이브러리로시작 
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운동 라이브러리
Dumbbell Rear Lunge
A lunge that steps backward while holding dumbbells, loading the front-leg quadriceps and glutes with less knee stress than forward lunges.
하체덤벨Lunge
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
덤벨
패턴
Lunge
준비 자세
- 01Stand tall holding a dumbbell in each hand.
- 02Set feet hip width apart.
- 03Let the arms hang at the sides.
- 04Brace the core and fix the eyes forward.
수행
- 01Step one foot straight back onto the ball of the foot.
- 02Lower until the back knee nearly touches the floor.
- 03Drive through the front heel to stand.
- 04Return the feet together, then alternate legs.
체크포인트
- -The front shin stays near vertical at the bottom.
- -The torso stays tall with a slight forward lean.
- -The front knee tracks over the toes.
- -The dumbbells hang still, not swinging.
흔한 실수
- -Stepping back too short and cramping the front knee.
- -Pushing off the back foot instead of the front leg.
- -Letting the front knee cave inward.
- -Slamming the back knee into the floor.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per leg.
- -Alternate legs or finish one side for more fatigue.
- -Progress to a front-foot-elevated deficit for more range.