라이브러리로시작 
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운동 라이브러리
Barbell Full Squat
A back squat taken to full depth with the hips below the knees, maximizing quad, glute, and adductor range of motion under a barbell.
하체바벨Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링척추기립근코어
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar at upper chest height and rack it across the upper back.
- 02Grip tightly, pull the elbows down, and squeeze the shoulder blades.
- 03Unrack, step back, and set a stance that lets you sit deep between the hips.
- 04Point the toes slightly out to match your hip structure.
수행
- 01Take a big breath and brace before each descent.
- 02Sit down between the hips, knees tracking out over the toes.
- 03Descend under control until the hips drop clearly below the knees.
- 04Drive up through the whole foot without letting the chest collapse.
체크포인트
- -Hip crease finishes below the top of the knee at the bottom.
- -Heels stay planted the entire rep.
- -Lower back holds neutral; no tucking of the pelvis at depth.
- -Bar stays over the mid-foot from top to bottom.
흔한 실수
- -Relaxing at the bottom and losing trunk tension.
- -Letting the pelvis tuck hard (butt wink) beyond your usable range.
- -Bouncing out of the hole with a soft brace.
- -Rising hips-first so the bar tips you forward.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps for strength or 3 to 4 sets of 6 to 10 for hypertrophy.
- -Expect slightly lighter loads than a parallel squat; the extra range is the point.
- -Add paused bottom reps if control at depth is the weak link.