라이브러리로시작 
끝 
운동 라이브러리
Barbell Split Squat
A static-stance lunge with both feet on the floor and the bar on the back, building single-leg quad and glute strength without the balance demand of stepping.
하체바벨Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어
장비
바벨
패턴
Split squat
준비 자세
- 01Place the bar on the upper traps and grip it tightly.
- 02Step one leg forward and one back into a comfortable split stance.
- 03Rise onto the ball of the rear foot with the heel up.
- 04Square the hips forward and brace the trunk.
수행
- 01Lower the rear knee straight down toward the floor.
- 02Keep the front shin close to vertical and the weight through the front foot.
- 03Stop with the rear knee just above the floor.
- 04Drive through the front foot back to the start, keeping both feet planted, and complete all reps before switching.
체크포인트
- -Feet stay fixed in the same position for the whole set.
- -Front knee tracks in line with the toes.
- -Torso stays tall with a slight forward lean.
- -The rep moves down and up, not forward and back.
흔한 실수
- -Taking a stance too short and driving the front knee far past the toes.
- -Shifting the weight back onto the rear leg.
- -Letting the hips rotate out of square.
- -Tapping the knee off the floor to rebound.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per leg.
- -The best entry point to barbell single-leg work before rear-foot-elevated versions.
- -Add a pause at the bottom when knee control is the weak point.