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운동 라이브러리
Barbell Squat (On Knees)
A kneeling barbell squat that isolates hip extension by removing the knees and ankles, making it a focused glute and hip drive exercise.
하체바벨Kneeling hip extension
주동근
둔근
협응근
햄스트링척추기립근코어
장비
바벨
패턴
Kneeling hip extension
준비 자세
- 01Set the bar low in a rack or have a partner help you load it while kneeling.
- 02Kneel on a folded mat or pad with knees about hip width apart.
- 03Place the bar across the upper back and grip it tightly as in a back squat.
- 04Point the toes back so the tops of the feet rest on the floor.
수행
- 01Brace, then sit the hips back toward the heels under control.
- 02Keep the torso angle consistent as the hips travel back and down.
- 03Stop when the hips lightly touch the heels or motion runs out.
- 04Squeeze the glutes and drive the hips forward to return to tall kneeling.
체크포인트
- -Hips reach full extension at the top with glutes squeezed.
- -Lower back stays neutral rather than arching to finish the rep.
- -Bar stays balanced over the knees, not drifting forward.
- -Movement comes from the hips, not from rocking the trunk.
흔한 실수
- -Hyperextending the lumbar spine instead of finishing with the glutes.
- -Dropping into the heels without control.
- -Kneeling on a hard floor without padding.
- -Letting the hips stop short of full extension at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a glute accessory.
- -Keep loads moderate; the kneeling position limits how much weight you can safely unrack.
- -Works well paired with hip thrusts or as a hip-drive drill for squatters.