反向弓步 — 动作分析
Build strong legs and improve balance.
AI指导
AI驱动的运动指导
主要肌肉
器械
AI指导 — 分数明细
常见错误
Knee Valgus (Knee Caving In)
Allowing the front knee to collapse inward during the lunge places excessive stress on the medial collateral ligament (MCL) and patellofemoral joint. This can lead to knee pain, patellar tracking issues, and increases the risk of ACL injury, especially under load.
Insufficient Lunge Depth
Not lowering enough (e.g., front thigh not parallel to the ground or knee not reaching 90 degrees) reduces the range of motion and limits the activation of the glutes and hamstrings. This diminishes the exercise's effectiveness for strength and hypertrophy.
Excessive Forward Torso Lean
Leaning too far forward shifts the center of gravity, placing undue strain on the lower back and reducing the load on the legs. It can also compromise balance and indicate weak core engagement or tight hip flexors.
