弓步蹲 Lunge

弓箭步主要是單邊訓練，對腿部肌肉有不錯的刺激，但比起深蹲這種雙邊動作，能用的重量比較輕，所以肌肥大效果算中等。不過單邊訓練可以修正左右不平衡的問題。 Lunges provide decent muscle stimulation for the legs as a unilateral exercise, but the load capacity is typically lower than bilateral movements like squats, resulting in moderate hypertrophy potential. However, unilateral training helps address muscle imbalances between sides.

弓箭步對功能性肌力和單腳穩定性很有幫助，研究顯示單邊訓練在某些運動表現上跟雙邊訓練差不多有效。但如果純粹要練最大肌力，還是雙邊動作比較適合。 Lunges are effective for functional strength and unilateral stability, with research showing unilateral training can be similarly effective as bilateral training for certain performance measures. However, for pure maximal strength development, bilateral movements remain superior.