라이브러리로시작 
끝 
운동 라이브러리
Curtsey Squat
A single-leg squat where the rear leg crosses behind the stance leg, loading the glute medius and quads through a frontal-plane challenge regular lunges miss.
하체맨몸Single-leg squat
주동근
중둔근대퇴사두
협응근
대둔근내전근코어
장비
맨몸
패턴
Single-leg squat
준비 자세
- 01Stand tall with feet hip width apart and hands clasped at your chest.
- 02Shift your weight fully onto the front working leg.
- 03Fix your eyes forward and brace the trunk.
- 04Keep the front foot pointing straight ahead.
수행
- 01Step the free leg back and across behind the stance leg.
- 02Bend both knees and lower until the rear knee hovers near the floor.
- 03Keep the front knee tracking over the front foot.
- 04Drive through the front heel to return to standing.
체크포인트
- -Hips and chest stay facing forward despite the crossed stance.
- -Front knee tracks over the toes without caving inward.
- -Weight stays loaded on the front leg; the rear toes only balance.
- -Torso stays tall with a modest forward lean.
흔한 실수
- -Twisting the hips toward the crossing leg.
- -Letting the front knee collapse inward at the bottom.
- -Taking a shallow step so the rep becomes a small dip.
- -Pushing off the rear foot instead of the working leg.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per leg with bodyweight before loading.
- -Progress by holding a dumbbell goblet-style once balance is consistent.
- -Program after primary squats as unilateral and lateral-hip accessory work.