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운동 라이브러리
Dumbbell Step-Up Lunge
A combination movement pairing a dumbbell step-up with a lunge, packing extra single-leg volume and a balance challenge into each rep.
하체덤벨Step-up and lunge combination
주동근
대퇴사두둔근
협응근
햄스트링중둔근종아리코어
장비
덤벨
패턴
Step-up and lunge combination
준비 자세
- 01Set a stable box or bench at about knee height in front of you.
- 02Hold a dumbbell in each hand at your sides.
- 03Stand a short step behind the box with feet hip width apart.
- 04Brace the trunk and fix your eyes forward.
수행
- 01Place the lead foot fully on the box and drive through it to step up.
- 02Stand tall on top, then step back down under control to the start.
- 03With the same lead leg, immediately step back into a reverse lunge, lowering the rear knee toward the floor.
- 04Drive back to standing; that is one rep. Finish the reps, then switch legs.
체크포인트
- -The lead leg does the work on the step-up; the trailing foot does not bounce off the floor.
- -The torso stays tall through both the step-up and the lunge.
- -The lead knee tracks over the toes in both movements.
- -The transition between step-up and lunge stays controlled, not rushed.
흔한 실수
- -Pushing off hard with the trailing leg on the step-up.
- -Using a box so high the torso pitches forward.
- -Slamming the rear knee down in the lunge.
- -Losing balance by hurrying the transition.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 combined reps per leg.
- -Keep dumbbells lighter than for a plain step-up; the combination doubles the work per rep.
- -Place it late in a lower-body session as high-effort unilateral volume.