라이브러리로시작 
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운동 라이브러리
Weighted Stretch Lunge
A deep, held lunge with an external load that combines hip flexor and quad stretching with loaded single-leg strength at long muscle lengths.
스트레칭기타Lunge
주동근
둔근대퇴사두
협응근
고관절 굴곡근햄스트링내전근코어
장비
기타
패턴
Lunge
준비 자세
- 01Hold a dumbbell or kettlebell at the chest or one in each hand at the sides.
- 02Take a longer-than-normal lunge stance with hips square.
- 03Keep the rear leg extended with the heel lifted.
- 04Brace the trunk and stand tall before lowering.
수행
- 01Lower slowly into the deepest lunge you can control.
- 02Let the rear hip sink toward the floor to stretch the hip flexors.
- 03Hold the bottom position for the prescribed time while staying braced.
- 04Drive through the front foot to return to standing and switch sides.
체크포인트
- -Hips stay square to the front through the hold.
- -Front heel stays planted at full depth.
- -The lower back stays neutral; the stretch comes from the hip, not lumbar arch.
- -Glutes of the rear leg stay lightly engaged during the hold.
흔한 실수
- -Arching the lower back to fake hip extension range.
- -Bouncing in the bottom instead of holding steady.
- -Letting the front knee collapse inward during the hold.
- -Loading too heavy to reach genuine depth.
프로그래밍 노트
- -Use 2 to 3 sets of 5 to 8 reps per side with a 2 to 5 second bottom hold.
- -Effective as loaded mobility work before squat or lunge sessions.
- -Progress the hold duration before progressing the load.