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운동 라이브러리
Barbell Narrow Stance Squat
A back squat taken with feet inside hip width, shifting emphasis toward the quadriceps through a deeper knee bend.
하체바벨Squat
주동근
대퇴사두
협응근
대둔근내전근척추기립근
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar on the upper traps in a rack.
- 02Grip the bar just outside the shoulders.
- 03Unrack and step back with feet inside hip width.
- 04Point the toes nearly straight ahead and brace.
수행
- 01Bend the knees and sit straight down.
- 02Let the knees travel forward over the toes.
- 03Descend as deep as heel contact allows.
- 04Drive up through the whole foot to stand.
체크포인트
- -Heels stay planted through the full depth.
- -Knees track in line with the toes.
- -Torso stays more upright than a standard squat.
- -The bar path stays vertical over mid-foot.
흔한 실수
- -Heels lifting as the knees travel forward.
- -Letting the knees cave inward under load.
- -Turning it into a good morning by tipping forward.
- -Loading it as heavy as a regular back squat.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps.
- -Expect roughly 10 to 20 percent less load than a standard squat.
- -Elevate the heels on small plates if ankle mobility limits depth.