後弓步 — 動作分析

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.