라이브러리로시작 
끝 
운동 라이브러리
Suspended Split Squat
A split squat with the rear foot in suspension straps, adding a stability demand that increases single-leg control and front-leg loading.
하체맨몸Split squat
주동근
대퇴사두둔근
협응근
햄스트링내전근코어고관절 굴곡근
장비
맨몸
패턴
Split squat
준비 자세
- 01Set the suspension strap cradle to about knee height.
- 02Face away from the anchor and place the top of one foot in the cradle.
- 03Hop the front foot forward until the front shin can stay near vertical at depth.
- 04Square the hips forward and brace before descending.
수행
- 01Lower straight down by bending the front knee and hip.
- 02Let the rear leg drift back slightly in the strap as you descend.
- 03Stop when the rear knee is just above the floor or the front thigh is parallel.
- 04Drive through the whole front foot to return to the start.
체크포인트
- -Front knee tracks over the toes without wobbling inward.
- -Torso stays upright with hips square to the front.
- -Weight stays on the front leg; the strap only supports the rear foot.
- -The strap stays quiet, not swinging between reps.
흔한 실수
- -Pushing off the strap with the rear foot.
- -Standing too close to the anchor so the front knee drifts far forward.
- -Letting the strap swing and losing balance mid-rep.
- -Leaning the torso forward to escape front-leg demand.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per leg, bodyweight first.
- -Hold dumbbells at the sides once bodyweight reps are stable.
- -Good progression step between split squats and Bulgarian split squats on a bench.