라이브러리로시작 
끝 
운동 라이브러리
Barbell Side Split Squat
A static wide-stance squat performed over one leg with the bar on the back, building single-leg strength while stretching and loading the adductors.
하체바벨Lateral squat
주동근
대퇴사두둔근
협응근
내전근햄스트링코어
장비
바벨
패턴
Lateral squat
준비 자세
- 01Place the bar on the upper traps and grip it tightly.
- 02Step into a wide stance, roughly one and a half times shoulder width or more.
- 03Point both feet forward or slightly out.
- 04Brace the trunk and center your weight before shifting.
수행
- 01Shift the hips sideways over one leg and bend that knee.
- 02Descend until the working thigh is near parallel while the other leg stays straight.
- 03Keep the straight-leg foot flat and the torso only slightly inclined.
- 04Push through the working foot to return to center, completing all reps on one side before switching.
체크포인트
- -Working knee tracks over the toes.
- -Trailing leg remains straight with the inner thigh under stretch.
- -Hips move sideways and back, not just down.
- -Stance width stays fixed for the whole set.
흔한 실수
- -Taking a stance too narrow to reach depth over one leg.
- -Letting the working knee cave inward.
- -Lifting the trailing foot's inner edge off the floor.
- -Leaning the torso far forward to compensate for tight adductors.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 reps per side with light to moderate loads.
- -Unlike the lateral lunge, the feet stay planted, so use it when balance is the limiting factor.
- -Also serves as a loaded adductor mobility drill in warm-ups with an empty bar.