라이브러리로시작 
끝 
운동 라이브러리
V Squat
A machine squat on an angled arced track that keeps the torso supported, letting you load the quads and glutes heavily with minimal balance demand.
하체머신Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링종아리
장비
머신
패턴
Squat
준비 자세
- 01Load the machine and set your back and shoulders against the pads.
- 02Place feet shoulder width apart on the platform, slightly ahead of the hips.
- 03Grip the handles and stand up to release the safety catches.
- 04Brace the trunk and keep the whole foot pressed into the platform.
수행
- 01Bend the knees and hips to ride the arc down under control.
- 02Descend until the thighs reach at least parallel.
- 03Drive through the mid-foot to press back to the start.
- 04Stop just short of locking the knees hard at the top.
체크포인트
- -Back and hips stay in contact with the pads throughout.
- -Knees track in line with the toes.
- -Depth is consistent from rep to rep.
- -The weight moves smoothly with no bouncing out of the bottom.
흔한 실수
- -Placing the feet too far back and driving through the toes.
- -Cutting depth as the load gets heavy.
- -Slamming into the bottom of the arc and rebounding.
- -Lifting the hips off the pad at the turnaround.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps for quad and glute hypertrophy.
- -Good high-fatigue option after barbell squats because balance demand is low.
- -Adjust foot position: higher on the platform biases glutes, lower biases quads.