라이브러리로시작 
끝 
운동 라이브러리
Barbell Single-Leg Split Squat
A split-stance squat with the rear foot elevated and the bar on the back, loading one quad and glute at a time with deep range and heavy potential.
하체바벨Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어고관절 굴곡근
장비
바벨
패턴
Split squat
준비 자세
- 01Set a bench or pad about knee height behind you.
- 02Place the bar on the upper traps and step into a split stance.
- 03Rest the top of the rear foot on the bench.
- 04Hop the front foot forward until the front shin is near vertical at the bottom.
수행
- 01Brace and lower the rear knee straight down toward the floor.
- 02Keep most of your weight through the front foot.
- 03Descend until the rear knee is just above the floor or the front thigh is below parallel.
- 04Drive through the front foot to stand, finishing all reps before switching legs.
체크포인트
- -Front knee tracks over the toes without collapsing inward.
- -Weight stays loaded through the front leg, not pushed off the bench.
- -Torso holds a slight consistent forward lean.
- -Depth is the same on every rep and both legs.
흔한 실수
- -Standing too close to the bench and cramping the front knee.
- -Bouncing the rear knee off the floor.
- -Twisting the hips toward the elevated leg.
- -Loading heavier than your balance allows and cutting range.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps per leg.
- -One of the best-loading single-leg options; many lifters work up to substantial barbell weights.
- -Start with dumbbells if getting under a bar in the split stance feels unstable.