라이브러리로시작 
끝 
운동 라이브러리
Split Squats
A stationary bodyweight single-leg squat pattern that builds quad and glute strength per leg and is the base progression for all loaded split squats.
하체맨몸Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근종아리코어
장비
맨몸
패턴
Split squat
준비 자세
- 01Take a long stride position with one foot forward and one back.
- 02Keep the feet roughly hip width apart for balance, not on a tightrope.
- 03Rise onto the ball of the rear foot with the heel up.
- 04Stack the torso tall over the hips with hands on hips or out for balance.
수행
- 01Lower 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 back to the start and finish all reps before switching legs.
체크포인트
- -Front knee tracks over the toes without collapsing inward.
- -The hips drop straight down, not forward.
- -The front heel stays planted throughout.
- -Torso stays upright with a braced trunk.
흔한 실수
- -Taking a stance so short the front knee slams far past the toes.
- -Pushing off the rear leg instead of driving through the front leg.
- -Letting the torso pitch forward at the bottom.
- -Tapping the knee to the floor and losing tension.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps per leg as a bodyweight staple.
- -Progress to dumbbell or Bulgarian variations once 15 clean reps are easy.
- -A 2 second lowering phase makes bodyweight loading meaningfully harder.