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운동 라이브러리
Band One-Arm Single-Leg Split Squat
A rear-foot-elevated split squat loaded by a band held in one hand, combining single leg strength with an anti-rotation core demand.
하체밴드Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어중둔근
장비
밴드
패턴
Split squat
준비 자세
- 01Anchor one end of a band under the front foot and grip the other end in the opposite-side hand.
- 02Place the rear foot on a bench or box behind you.
- 03Set the front foot far enough forward that the knee tracks over the toes at the bottom.
- 04Stand tall with the band handle held at the side under tension.
수행
- 01Lower straight down by bending the front knee, keeping the torso tall.
- 02Descend until the rear knee approaches the floor.
- 03Resist the band's one-sided pull so the shoulders and hips stay square.
- 04Drive through the front foot to stand, keeping band tension smooth.
체크포인트
- -The front knee tracks over the toes without caving inward.
- -Hips and shoulders stay square despite the one-arm load.
- -Most of the work stays on the front leg, not pushed off the rear foot.
흔한 실수
- -Twisting toward the loaded hand as fatigue sets in.
- -Standing too close so the front heel lifts at the bottom.
- -Bouncing the rear knee off the floor.
- -Letting the band go slack at the top of each rep.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per side; hold the band in the hand opposite the front leg.
- -A good single leg option when dumbbells are unavailable or grip needs sparing.
- -Progress by shortening the band or standing on more of it before adding reps.