从弓步姿势开始——一腿在后，后膝轻悬于地面上方，双臂握拳举起。通过前脚后跟发力，将身体完全站起至单腿支撑的顶端，同时将后腿膝盖向前摆动并提升至髋部高度，位于身体前方，手臂以跑步节奏交替摆动。在顶端单腿平衡保持一拍，然后将抬起的腿收回下落形成弓步，重复动作。完成该组训练后，再换另一侧：这是一个将弓步与膝盖驱动结合成一个动作的训练。
训练动作：quads（股四头肌）、glutes（臀肌）、hamstrings（股二头肌）、hip flexors（髋屈肌）、core（核心肌群）
呼吸：向上推起抬膝时呼气，退步回撤蹲时吸气。
常见错误：借助后脚脚尖蹬地而不是前脚脚跟，在顶部省略平衡停留，还有在蹬伸过程中让躯干前倾。
降低难度：将后脚轻点至支撑腿旁边（而非高抬膝），保持平衡时可借助墙壁——或通过以下动作循序渐进：弓步（lunge）.
加大难度：在提膝（knee drive）顶端添加一个跳跃（hop），或者继续进行下一个动作。跳跃箭步蹲（jumping lunges） or 高抬腿（High Knees）.
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.
