身体站直，双脚与髋同宽，双手叉腰。一条腿向前迈出，身体下蹲，直到双膝弯曲约90度，后膝悬于地面上方。保持胸部挺起，前膝位于脚踝正上方，不要超过脚尖。通过前脚跟发力推地，回到站立姿势，然后换另一条腿重复动作。 身体站直，双脚与髋同宽，双手叉腰。一条腿向前迈出，身体下蹲，直到双膝弯曲约90度，后膝悬于地面上方。保持胸部挺起，前膝位于脚踝正上方，不要超过脚尖。通过前脚跟发力推地，回到站立姿势，然后换另一条腿重复动作。
训练动作：股四头肌（quads）、臀肌（glutes）、腘绳肌（hamstrings）、小腿肌（calves）
呼吸：迈步下蹲时吸气，推起回到站立时呼气。
常见错误：让前膝越过脚尖或向内塌陷，躯干过度前倾压在前腿上，以及步幅过短，导致前膝除了向前别无去处。
降低难度：扶着墙或椅子保持平衡，或者缩短动作幅度，这样你就不需要下蹲那么深。
增加难度： Try 跳跃弓步（jumping lunges）增加爆发力，或者弓步上台阶（Lunge Step-Ups）以增加活动范围。
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
