A split squat with a band anchored under the front foot, adding accommodating resistance that loads the quads and glutes hardest at the top of each rep.
하체밴드Split squat
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리코어
장비
밴드
패턴
Split squat
준비 자세
01Trap the middle of a band under the front foot of a split stance.
02Pull a band end up to each shoulder and hold them there.
03Step the rear foot back far enough that the front shin stays near vertical at the bottom.
04Square the hips forward and brace.
수행
01Lower straight down by bending both knees.
02Descend until the rear knee hovers just above the floor.
03Drive through the whole front foot to stand back up against the increasing band tension.
04Finish tall without locking the band away from the shoulders.
체크포인트
-Front knee tracks over the toes without caving inward.
-Torso stays upright with a slight forward lean at most.
-Most of the load stays on the front leg.
-Band stays pinned under the mid-foot, not the toes.
흔한 실수
-Pushing off the rear leg instead of driving the front leg.
-Letting the front heel lift at the bottom.
-Taking a stance so short the knee shoots far past the toes.
-Losing the band position at the shoulders mid-set.
프로그래밍 노트
-Use 2 to 4 sets of 8 to 15 reps per leg as a single-leg accessory.
-The band overloads the lockout, so pair it with free-weight split squats that load the bottom.
-Progress by shortening the band grip or slowing the eccentric to 3 seconds.
