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운동 라이브러리
Smith Sprint Lunge
A Smith machine lunge performed with a forward torso lean that loads the front leg like a sprint drive, training quads and glutes on a fixed bar path.
하체머신Lunge
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리코어
장비
머신
패턴
Lunge
준비 자세
- 01Set the Smith bar to upper chest height and load it lightly to start.
- 02Place the bar across the upper back and unrack with a firm grip.
- 03Step the working foot forward of the bar line and the other leg well behind you.
- 04Lean the torso forward 20 to 30 degrees so the shin, torso, and rear leg form one drive line.
수행
- 01Brace and lower under control by bending the front knee.
- 02Let the rear knee travel toward the floor while the front heel stays planted.
- 03Stop just short of the rear knee touching down.
- 04Drive hard through the front foot back to the start without losing the forward lean.
체크포인트
- -Front knee tracks over the toes, not inward.
- -Torso lean is set by the hips, not by rounding the back.
- -Front heel stays down through the whole drive.
- -The bar moves only along the rails, with no shifting under it.
흔한 실수
- -Standing too upright and turning it into a regular split squat.
- -Placing the front foot too close to the bar line so the knee shoots far forward.
- -Bouncing the rear knee off the floor.
- -Pushing through the toes instead of the whole front foot.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per leg for strength-focused leg work.
- -Finish all reps on one leg before switching to keep the drive pattern consistent.
- -Keep loads moderate; the forward lean shifts stress to the front leg quickly.