라이브러리로시작 
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운동 라이브러리
Barbell Full Squat (Side Pov)
The full-depth barbell back squat filmed from the side, the same lift with a profile view that exposes bar path, depth, and torso angle.
하체바벨Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링척추기립근코어
장비
바벨
패턴
Squat
준비 자세
- 01Rack the bar across the upper back and build a tight shelf with the shoulder blades.
- 02Unrack, step back, and set a stance that allows a deep sit.
- 03Stack the bar directly over the mid-foot before the first rep.
- 04Brace the trunk with a full breath.
수행
- 01Sit down between the hips while the bar tracks a straight vertical line.
- 02Descend until the hip crease drops below the knee.
- 03Hold trunk tension in the bottom position.
- 04Drive up with chest and hips rising together at the same rate.
체크포인트
- -From the side, the bar path is a near-vertical line over the mid-foot.
- -Hip crease visibly passes below the kneecap at depth.
- -Torso angle stays constant from the hole to standing.
- -Heels stay planted with no forward roll onto the toes.
흔한 실수
- -Letting the bar drift forward of the mid-foot on the descent.
- -Hips shooting up first so the torso tips toward horizontal.
- -Misjudging depth without a side reference and cutting reps high.
- -Over-arching the lower back trying to stay upright.
프로그래밍 노트
- -Program it as your standard full squat: 3 to 5 sets of 3 to 6 reps for strength.
- -A side-angle video is the single best self-check for depth and bar path; review it between sets.
- -Add paused reps if the side view shows instability at the turnaround.