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운동 라이브러리
Single-Leg Dumbbell Deadlift with Stepbox Support
A single-leg dumbbell hinge with the rear foot resting on a low box, reducing the balance demand so the hamstrings and glutes can be loaded harder.
하체덤벨Hip hinge
주동근
햄스트링둔근
협응근
척추기립근중둔근코어
장비
덤벨
패턴
Hip hinge
준비 자세
- 01Place a low step or box about one stride behind you.
- 02Rest the toes of the rear foot lightly on the box.
- 03Hold a dumbbell in the hand opposite the front leg, or one in each hand.
- 04Keep a soft bend in the front knee and square the hips.
수행
- 01Hinge at the front hip, pushing the hips straight back.
- 02Lower the dumbbell along the front leg toward mid-shin.
- 03Stop when the hamstring reaches a strong stretch with a flat back.
- 04Drive the front hip forward to return to standing.
체크포인트
- -Nearly all the weight stays on the front leg; the rear toes only balance.
- -Hips stay square throughout the hinge.
- -The spine holds neutral from head to tailbone.
- -The front knee bend stays constant, not squatting deeper.
흔한 실수
- -Pushing hard through the rear foot and turning it into a split squat.
- -Rounding the back to gain range.
- -Setting the box so far back that the hips twist.
- -Loading heavier than the hinge pattern can hold.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per leg.
- -This supported version tolerates more load than the free-standing single-leg deadlift; progress weight here first.
- -Use it as a stepping stone toward the unsupported version.