Dumbbell Drop Step
Dumbbell drop step er en unilateral underkropsøvelse, der involverer at træde diagonalt tilbage for at udfordre quadriceps og baller fra en anden vinkel. Den forbedrer styrken i ét ben, balancen og hofte-stabiliteten, samtidig med at den aktiverer core-muskulaturen.
Sådan gør du
- Stå med fødderne i hoftebreddes afstand og hold en håndvægt i hver hånd langs siden.
- Træd det ene ben tilbage og diagonalt udad, mens du sænker dig ned i et diagonalt reverse lunge.
- Hold det forreste knæ over tæerne og hold overkroppen oprejst.
- Pres fra med den forreste fod for at vende tilbage til udgangspositionen.
- Gentag på den anden side, og skift ben for det ønskede antal gentagelser.
Teknik-tips
- Step back and diagonally to create a stable base
- Keep your front knee tracking in line with your toes
- Maintain an upright torso as you lower down
- Drive through your front foot to stand back up
Vejrtrækning: Inhale as you step back and lower into the lunge, and exhale as you push back up to the starting position.
Almindelige fejl
- Stepping too far back, which causes you to lose balance and strains the lower back
- Letting the front knee cave inward, which places unnecessary stress on the joint
- Leaning the torso too far forward, shifting the focus away from the quads and glutes
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10 reps per leg, rest 60 seconds
Tab dig
3 sets × 10–12 reps per leg, rest 60 seconds
Opbyg muskelmasse
3–4 sets × 8–10 reps per leg, rest 90 seconds
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp knee or hip pain, ease off and choose a gentler alternative.
- If you have existing joint sensitivity, check with a qualified professional before starting.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What muscles does the dumbbell drop step work?
It primarily targets the quads while also engaging your glutes, hamstrings, and core for balance and stability.
Why step diagonally instead of straight back?
Stepping diagonally challenges your hips and legs from a different angle, which helps improve lateral stability and targets your muscles slightly differently than a standard reverse lunge.
How can I improve my balance during this exercise?
Focus your gaze on a non-moving point in front of you, take a slightly wider diagonal step, and move at a controlled pace.