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운동 라이브러리
Smith Single-Leg Split Squat
A split squat under the Smith bar with the rear foot trailing on the floor, loading the front leg's quad and glute heavily while the fixed path removes balance as a limiter.
하체머신Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리
장비
머신
패턴
Split squat
준비 자세
- 01Set the Smith bar at shoulder height and place it across the upper traps.
- 02Take a long split stance with the front foot forward of the bar line.
- 03Rest the rear foot on the ball of the foot behind you, heel up.
- 04Rotate the bar to unrack with hips square to the front.
수행
- 01Brace and lower straight down by bending both knees.
- 02Descend until the rear knee hovers just above the floor.
- 03Keep most of the weight through the front foot.
- 04Drive through the front heel to return to the start without bouncing off the back leg.
체크포인트
- -Front knee tracks over the toes without caving in.
- -Torso stays tall along the fixed bar path.
- -Rear leg acts as a kickstand, not a driver.
- -Hips stay square through every rep.
흔한 실수
- -Taking a stance too short, slamming the front knee far past the toes.
- -Pushing off the rear leg to complete hard reps.
- -Letting the front heel lift at the bottom.
- -Rotating the hips open toward the back leg.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps per leg, starting with the weaker side.
- -The guided bar suits heavier loading than free-weight split squats; keep depth honest.
- -Progress to Bulgarian split squats or barbell split squats as stability improves.