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운동 라이브러리
Dumbbell Squat
A squat performed holding dumbbells at the sides, loading the quadriceps and glutes without a barbell or rack.
하체덤벨Squat
주동근
대퇴사두대둔근
협응근
햄스트링척추기립근내전근
장비
덤벨
패턴
Squat
준비 자세
- 01Hold a dumbbell in each hand at the sides.
- 02Set the feet shoulder-width apart, toes slightly out.
- 03Stand tall with the chest up.
- 04Brace the core before descending.
수행
- 01Sit down and back, bending knees and hips together.
- 02Descend until the thighs reach at least parallel.
- 03Drive through the whole foot to stand.
- 04Finish tall with hips fully extended.
체크포인트
- -Knees track in line with the toes.
- -The chest stays up; the spine stays neutral.
- -Heels stay planted through the full rep.
- -The dumbbells hang straight without pulling the shoulders forward.
흔한 실수
- -Cutting depth because grip fatigues before the legs.
- -Letting the knees collapse inward out of the bottom.
- -Rounding the upper back under the dumbbell load.
- -Rising hips-first and turning it into a hinge.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -Use straps or a slower tempo when grip limits the set.
- -Progress to barbell back squats when dumbbells become too light.