forward lunge (male)

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Oberschenkel glutes body weight quadriceps hamstrings calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet hip-width apart and hands on your hips.
  2. Take a big step forward with your right foot, lowering your body into a lunge position.
  3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
  4. Push off with your right foot and return to the starting position.
  5. Repeat with your left leg, alternating sides for the desired number of repetitions.