라이브러리로시작 
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운동 라이브러리
Dumbbell Single-Leg Split Squat
A split squat holding a single dumbbell on one side, adding an anti-lean core demand while training the front-leg quad and glute.
하체덤벨Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어중둔근
장비
덤벨
패턴
Split squat
준비 자세
- 01Hold one dumbbell at your side, typically opposite the front leg.
- 02Take a split stance long enough that both knees reach 90 degrees at the bottom.
- 03Keep the rear heel up with weight on the ball of the rear foot.
- 04Square the hips forward and brace the trunk.
수행
- 01Lower straight down by bending both knees.
- 02Descend until the rear knee hovers just above the floor.
- 03Keep the torso upright and resist leaning toward the dumbbell.
- 04Drive through the front foot to stand back up.
체크포인트
- -The torso stays vertical with no side lean despite the offset load.
- -The front knee tracks over the toes.
- -Hips travel straight down and up, not forward.
- -Front foot stays flat with pressure through the whole foot.
흔한 실수
- -Leaning toward or away from the dumbbell.
- -Taking a stance so short the front heel lifts.
- -Bouncing the rear knee off the floor.
- -Shifting work to the rear leg by pushing off it.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per leg, holding the dumbbell opposite the front leg.
- -Alternate which hand carries the load across sets or sessions to balance the core work.
- -Progress to two dumbbells or a rear-foot-elevated version when reps become easy.