라이브러리로시작 
끝 
운동 라이브러리
Sissy Squat
A knee-dominant bodyweight squat where the torso and thighs stay in one line as the knees travel far forward, isolating the quads and especially the rectus femoris.
하체맨몸Knee flexion squat
주동근
대퇴사두
협응근
고관절 굴곡근종아리코어
장비
맨몸
패턴
Knee flexion squat
준비 자세
- 01Stand with feet hip width apart, near a post or upright to hold if needed.
- 02Rise onto the balls of the feet or keep heels light.
- 03Squeeze the glutes so the hips stay extended.
- 04Brace the trunk so the body moves as one rigid line.
수행
- 01Bend the knees and let them travel forward while leaning the torso back.
- 02Keep the hips extended so shoulders, hips, and knees form one line.
- 03Lower as far as knee comfort and control allow.
- 04Drive the balls of the feet into the floor to return to standing.
체크포인트
- -Hips stay locked out; no sitting back into a normal squat.
- -Torso and thighs stay in one straight line throughout.
- -Knees track straight over the toes.
- -The descent is slow and tension never leaves the quads.
흔한 실수
- -Breaking at the hips and turning it into a partial squat.
- -Dropping too deep too soon and straining the knees.
- -Losing balance backward instead of using light hand support.
- -Rushing the eccentric.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 12 controlled reps at the end of a leg session.
- -Build range gradually over weeks; depth is the progression before load.
- -Hold a plate at the chest or move to the weighted version once bodyweight is easy.