라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Barbell Deadlift
A single-leg hip hinge with a barbell that trains the hamstrings and glutes one side at a time while challenging hip stability and balance.
하체바벨Hip hinge
주동근
햄스트링둔근
협응근
척추기립근코어종아리
장비
바벨
패턴
Hip hinge
준비 자세
- 01Hold a light barbell at the hips with a double overhand grip about shoulder width.
- 02Stand tall on one leg with a soft knee.
- 03Square the hips and brace the trunk.
- 04Fix the eyes on a point on the floor a few feet ahead.
수행
- 01Hinge at the hips, letting the free leg extend straight behind you.
- 02Lower the bar down the front of the standing leg, keeping it close.
- 03Stop when the torso is near parallel or when the hips start to rotate open.
- 04Squeeze the glute of the standing leg and return to upright.
체크포인트
- -Hips stay square to the floor, not opening toward the free leg.
- -The bar stays in contact with or close to the standing leg.
- -Spine stays neutral from head to tailbone.
- -The rear leg and torso move as one unit.
흔한 실수
- -Rotating the hips open as the torso lowers.
- -Rounding the back to chase depth.
- -Letting the bar drift forward away from the leg.
- -Rushing reps and losing balance instead of owning the tempo.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 reps per leg with loads well below your bilateral RDL.
- -Excellent for exposing and fixing left-right hamstring and stability gaps.
- -Switch to dumbbells or a stepbox-supported version if balance limits loading.