라이브러리로시작 
끝 
운동 라이브러리
One-Leg Barbell Squat
A single-leg squat performed with a barbell on the back, building unilateral leg strength, balance, and hip stability.
하체바벨Single-leg squat
주동근
대퇴사두대둔근
협응근
햄스트링고관절 외전근척추기립근
장비
바벨
패턴
Single-leg squat
준비 자세
- 01Rest a light barbell across the upper traps.
- 02Stand tall and shift weight onto one foot.
- 03Lift the free foot slightly behind you.
- 04Fix your eyes on a point ahead for balance.
수행
- 01Bend the standing knee and sit the hips back.
- 02Lower as far as balance and control allow.
- 03Drive through the whole foot to stand back up.
- 04Finish all reps, then switch legs.
체크포인트
- -The standing knee tracks over the toes.
- -The torso stays upright under the bar.
- -The hips lower evenly without tilting sideways.
- -The free foot stays off the floor between reps.
흔한 실수
- -Loading heavy before balance is established.
- -Letting the knee cave inward on the descent.
- -Tapping the free foot down every rep.
- -Collapsing the torso forward to counterbalance.
프로그래밍 노트
- -Use 3 sets of 5 to 8 reps per leg.
- -Start with an empty bar or bodyweight to groove balance.
- -Progress to a deeper range before adding load.