Dumbbell Lunges

Quads

DumbelCompoundPemulaLower B · Quads

Paha depan dan glute satu kaki

Kerja satu kaki membenahi ketimpangan kiri kanan, sekalian kena adduktor dan glute samping.

3×10–12

set × rep

1

RIR

120d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Satu kaki menuntut glute medius menstabilkan panggul, otot yang terlewat semua gerakan dua kaki.

Cara melakukan

1

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

2

Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.

3

Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

4

Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Progres

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