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운동 라이브러리
Single-Leg Dumbbell Squat
A pistol-style squat on one leg holding a dumbbell at the chest, which acts as a counterbalance while heavily loading the quad and glute of the standing leg.
하체덤벨Single-leg squat
주동근
대퇴사두둔근
협응근
햄스트링중둔근종아리코어
장비
덤벨
패턴
Single-leg squat
준비 자세
- 01Hold a light dumbbell with both hands at chest height.
- 02Stand on one leg with the free leg extended slightly forward.
- 03Root the standing foot with toes gripping the floor.
- 04Fix your gaze forward and brace before descending.
수행
- 01Sit the hips back and down on the standing leg.
- 02Extend the dumbbell slightly forward as a counterbalance while the free leg reaches ahead.
- 03Descend as deep as control allows, ideally until the hip crease drops below the knee.
- 04Drive through the whole foot to stand back up without touching the free foot down.
체크포인트
- -The standing heel stays down through the full depth.
- -The knee tracks over the toes without caving in.
- -The descent is controlled, not a drop into the bottom.
- -The free leg stays off the floor for the whole set.
흔한 실수
- -Dropping uncontrolled into the bottom position.
- -Letting the heel rise and rocking onto the toes.
- -Knee collapsing inward under fatigue.
- -Using a dumbbell too heavy to hold at the chest, which ruins the counterbalance.
프로그래밍 노트
- -Use 3 to 4 sets of 4 to 8 reps per leg.
- -A light 5 to 10 kg dumbbell held forward often makes the movement easier than bodyweight; reduce the counterbalance as skill improves.
- -Squat to a box at limited depth before chasing full range.