exercise.id: 0381 Equipo: dumbbell
dumbbell rear lunge
exercise.body_part: upper legs exercise.target: glutes Grupo: quadriceps
exercise.synergist:
quadriceps hamstrings calves
exercise.instructions.title exercise.instructions.subtitle
Chinese
双脚分开与肩同宽站立，每只手各握一个哑铃。 右脚向后退一步，将身体降低至弓步位置。 弯曲左膝并降低身体，直到左大腿与地面平行。 暂停片刻，然后推动左脚跟回到起始位置。 在另一侧重复，左脚向后退一步。
🇬🇧 English (Fallback)
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step backward with your right foot, lowering your body into a lunge position. Bend your left knee and lower your body until your left thigh is parallel to the ground. Pause for a moment, then push through your left heel to return to the starting position. Repeat on the other side, stepping back with your left foot.
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