라이브러리로시작 
끝 
운동 라이브러리
Air Squat
A bodyweight squat for grooving the squat pattern and building leg endurance with no equipment.
하체맨몸Squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어
장비
맨몸
패턴
Squat
준비 자세
- 01Stand with feet about shoulder width apart, toes turned out slightly.
- 02Extend the arms forward or hold them at chest height for counterbalance.
- 03Brace the trunk and set the weight over the middle of the foot.
수행
- 01Break at the hips and knees at the same time and sit down between the hips.
- 02Descend until the thighs are at least parallel to the floor.
- 03Keep the knees tracking over the toes and the chest tall.
- 04Drive through the whole foot to stand fully upright.
체크포인트
- -Heels stay on the floor through the entire rep.
- -Knees track in line with the toes, not caving inward.
- -Torso stays upright rather than folding forward.
- -Full hip extension at the top of every rep.
흔한 실수
- -Cutting the depth short of parallel.
- -Letting the knees collapse inward on the way up.
- -Rocking onto the toes as the hips rise first.
- -Rushing reps instead of controlling the descent.
프로그래밍 노트
- -Use 2 to 4 sets of 15 to 25 reps for general conditioning or warm-ups.
- -Slow 3-second descents make it a useful hypertrophy tool without load.
- -Progress to goblet or barbell squats once 25 clean reps are easy.