A split squat performed with the front foot elevated on a low step while holding dumbbells, increasing front-leg range of motion for the quads and glutes.
하체덤벨Split squat
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링내전근중둔근코어
장비
덤벨
패턴
Split squat
준비 자세
01Place a low step or plate about 10 to 20 cm high in front of you.
02Hold a dumbbell in each hand at your sides.
03Put the front foot flat on the step and take a split stance behind it.
04Square the hips and keep the rear heel up on the ball of the foot.
수행
01Lower straight down by bending both knees.
02Let the rear knee travel toward the floor while the front leg moves through its extended range.
03Descend until the rear knee hovers just above the floor.
04Drive through the whole front foot to stand back up.
체크포인트
-The front foot stays flat on the step with the heel down.
-The elevated front leg reaches a deeper knee and hip bend than a floor split squat.
-Torso stays upright with no side lean.
-The front knee tracks over the toes throughout.
흔한 실수
-Using a step so high the pelvis tucks and the back rounds at the bottom.
-Rocking onto the rear leg instead of loading the front foot.
-Letting the front heel lift off the step.
-Cutting the range short and losing the point of the elevation.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps per leg with lighter dumbbells than a floor split squat.
-Increase step height gradually as bottom-position control improves.
-Good hypertrophy choice when the standard split squat range feels too easy.
