라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Squat (Pistol) Male
A full-depth free-standing squat on one leg with the other leg held out in front, demanding maximal unilateral leg strength, balance, and ankle mobility.
하체맨몸Single-leg squat
주동근
대퇴사두대둔근
협응근
햄스트링종아리코어고관절 굴곡근
장비
맨몸
패턴
Single-leg squat
준비 자세
- 01Stand on one leg with the foot pointed straight ahead.
- 02Extend the free leg straight out in front, just off the floor.
- 03Reach both arms forward as a counterbalance.
- 04Grip the floor with the whole foot before descending.
수행
- 01Sit down slowly, keeping the free leg extended and off the floor.
- 02Let the torso lean forward naturally to keep balance over midfoot.
- 03Descend until the hamstring rests on the calf.
- 04Drive up through the whole foot back to a full standing lockout.
체크포인트
- -The heel of the working foot stays down at the bottom.
- -The knee tracks over the toes without collapsing inward.
- -The free leg stays straight and clear of the floor.
- -The descent is controlled, not a drop into the bottom.
흔한 실수
- -Falling backward at the bottom from limited ankle mobility.
- -Letting the knee cave in on the drive up.
- -Bouncing out of the bottom position.
- -Touching the free foot down between reps.
프로그래밍 노트
- -Use 2 to 4 sets of 3 to 6 reps per side; quality beats volume here.
- -Regress with a box, counterweight, or assistance band until full range is clean.
- -Add load by holding a kettlebell or dumbbell at the chest once bodyweight reps are strong.