라이브러리로시작 
끝 
운동 라이브러리
Walking Lunge
A traveling dumbbell lunge that builds single-leg quad and glute strength while challenging balance step after step.
하체덤벨Lunge
주동근
대퇴사두대둔근
협응근
햄스트링내전근종아리
장비
덤벨
패턴
Lunge
준비 자세
- 01Hold a dumbbell in each hand at your sides.
- 02Stand tall with feet hip-width apart.
- 03Pick a clear walking path of several meters.
- 04Brace the trunk and fix the gaze forward.
수행
- 01Step forward into a long stride.
- 02Lower until the rear knee nearly touches the floor.
- 03Drive through the front foot to rise.
- 04Bring the rear leg through into the next stride.
체크포인트
- -The front knee tracks over the toes, not inward.
- -The torso stays upright through every stride.
- -Both knees reach about 90 degrees at the bottom.
- -Steps stay hip-width apart, not on a tightrope.
흔한 실수
- -Taking short steps that slam the front knee forward.
- -Leaning the torso forward under fatigue.
- -Pushing off the rear foot instead of the front leg.
- -Letting the front knee cave inward.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 12 strides per leg.
- -Longer strides bias the glutes; shorter strides bias the quads.
- -Progress from bodyweight to dumbbells, then to heavier carries.