Keep the trunk upright, take a step forward, land on the heel first, squat down, and hold the barbell with both arms until the knee joint is at an angle of 70 degrees; Put your hind legs behind your body, bend your knees but don't touch the ground, and force yourself back to the starting position with the heels of your legs.

When doing dumbbell lunges, the distance between steps will determine the focus of the stimulated muscle groups. If you take a big step, you will transfer more training load to the gluteus maximus, while if you take a small step, you will focus on stimulating the muscle groups on your thighs.

Extended data:

Precautions:

As a multi-joint comprehensive action, lunge squat uses more related muscle groups, so it is recommended to do it at the beginning of hip and leg training.

Squat at the bottom with your knees off your toes, keep your thighs and calves at 90 degrees, and keep your calves at 90 degrees from the ground. You should know the pressure on the knee joint (ligament, articular cartilage, meniscus, etc.) when the knee exceeds the toe. ) will be significantly larger and more likely to cause knee joint injury.

The lunge squat must be carried out on a solid and flat ground. Don't do it on the fitness mat, or you may lose your center of gravity.

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