라이브러리로시작 
끝 
운동 라이브러리
Barbell Wide Squat
A back squat taken with a wide stance and toes turned out, shifting load toward the adductors, glutes, and hips.
하체바벨Squat
주동근
대둔근내전근
협응근
대퇴사두햄스트링척추기립근
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar on the upper traps in a rack.
- 02Unrack and step back to a wide stance.
- 03Turn the toes out about 30 degrees.
- 04Brace the core and set the chest tall.
수행
- 01Push the hips back and spread the knees.
- 02Squat until the thighs reach parallel or below.
- 03Drive the floor apart to stand up.
- 04Squeeze the glutes at the top of each rep.
체크포인트
- -Knees track outward over the turned-out toes.
- -Weight stays on the whole foot, heels down.
- -The torso stays braced without excessive forward lean.
- -Depth reaches at least parallel each rep.
흔한 실수
- -Letting the knees collapse inward out of the hole.
- -Rolling onto the inside edges of the feet.
- -Standing so wide that depth becomes impossible.
- -Losing the brace and folding forward under load.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps.
- -Cue spreading the floor to keep the knees out.
- -Rotate with narrow and standard stances to cover the whole lower body.