라이브러리로시작 
끝 
운동 라이브러리
Hack Squat
A machine squat pattern on an angled sled that loads the quadriceps heavily with the back supported and minimal balance demand.
하체머신Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링종아리
장비
머신
패턴
Squat
준비 자세
- 01Set the shoulder pads so the back stays flat against the pad.
- 02Place feet around shoulder width on the platform.
- 03Brace the trunk and unlock the safety catches.
- 04Take a breath and hold the sled before descending.
수행
- 01Bend the knees and lower the sled under control.
- 02Keep heels down and knees tracking over the toes.
- 03Descend until the hips drop and depth is controlled.
- 04Press through the whole foot to extend back near lockout.
체크포인트
- -The back stays flat on the pad throughout.
- -Heels stay planted on the platform.
- -Knees track in line with the toes.
- -Depth is consistent across every rep.
흔한 실수
- -Letting the heels lift as depth increases.
- -Allowing the knees to cave inward under load.
- -Bouncing out of the bottom instead of controlling it.
- -Slamming the knees into a hard lockout at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -The supported back makes it a strong quad builder when squats are fatiguing.
- -Foot placement shifts emphasis but should never sacrifice knee tracking.