라이브러리로시작 
끝 
운동 라이브러리
Potty Squat
A slow partial squat to a low seated depth that grooves squat mechanics, trunk bracing, and control in the bottom range with bodyweight only.
코어맨몸Squat
주동근
대퇴사두코어
협응근
둔근내전근척추기립근
장비
맨몸
패턴
Squat
준비 자세
- 01Stand with feet shoulder width apart, toes turned out slightly.
- 02Hold the arms out front as a counterbalance.
- 03Brace the trunk and keep the chest tall.
- 04Optionally set a low box or bench behind you as a depth target.
수행
- 01Sit the hips down and back slowly, as if lowering onto a low seat.
- 02Descend over 3 to 5 seconds until the hips are just below parallel.
- 03Hover at the bottom without resting or collapsing.
- 04Stand back up by driving through the whole foot while keeping the chest up.
체크포인트
- -Knees track in line with the toes throughout.
- -Heels stay planted from top to bottom.
- -The torso stays braced, not folded over the thighs.
- -The bottom position is held, not bounced out of.
흔한 실수
- -Dropping quickly instead of controlling the descent.
- -Letting the heels rise as depth increases.
- -Collapsing the chest and rounding the back at the bottom.
- -Sitting fully onto the target and losing tension.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 slow reps in warm-ups or as squat technique work.
- -Add a 3 to 5 second hover at the bottom to build positional strength.
- -Hold a light counterweight at the chest if balance limits depth.