单腿站立，另一条腿向前伸直，双臂向前伸出以保持平衡配重（counterbalance）。沿着支撑腿慢慢向后坐下——动作要缓慢，脚跟始终保持贴地，伸展的那条腿悬在空中不要触地——一直下蹲到髋部（hips）贴近脚跟（heel），然后用力推地回到站立姿势，自由腿全程不触地。这是一个单腿全蹲（full squat）：力量（strength）、平衡（balance）和脚踝灵活性（ankle mobility）正在同时接受考验。
训练动作：大腿前侧肌群、臀部、大腿后侧肌群、核心
呼吸（Breathing）：下降时吸气，向上推起时呼气。
常见错误：底部时足跟离开地面并身体后仰，直接掉进底位而非控制下降，以及蹲起过程中站立腿的膝盖向内打垮。
降低难度：蹲到椅子或台阶上，然后从触点站起来，抓住门框获取支撑，或者用以下方法建立你的基础：深蹲（squat） and 侧弓步（side lunge）.
增加难度：每个重复动作在最低点暂停三秒，或者与伙伴交换动作模式。虾式深蹲（shrimp squat）.
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.
