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운동 라이브러리
Squat on Bosu Ball
A bodyweight squat performed standing on a Bosu dome, used to train ankle and hip stability rather than to load the legs heavily.
하체짐볼Squat
주동근
대퇴사두둔근
협응근
종아리내전근코어발목 안정근
장비
짐볼
패턴
Squat
준비 자세
- 01Place the Bosu dome side up on a flat, non-slip floor.
- 02Step onto the dome one foot at a time, feet about shoulder width.
- 03Find balance with a soft knee bend before starting any reps.
- 04Hold the arms out in front as a counterbalance.
수행
- 01Brace and sit the hips back and down slowly.
- 02Squat to a depth you can control without the dome wobbling wildly.
- 03Pause briefly at the bottom to own the position.
- 04Stand back up through the whole foot and re-settle before the next rep.
체크포인트
- -Feet stay quiet on the dome, gripping rather than shuffling.
- -Knees track over the toes despite the unstable surface.
- -The descent is slow and deliberate, not a drop.
- -Balance is recovered fully between reps.
흔한 실수
- -Squatting too deep too soon and falling off the dome.
- -Looking down at the feet instead of ahead.
- -Letting the knees wobble inward as the surface shifts.
- -Treating it as a strength exercise and chasing load.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 slow reps as balance or rehab work.
- -Place it early in a session while the ankles are fresh.
- -For actual leg strength, load a stable squat instead; this is a stability drill.