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운동 라이브러리
Weighted Sissy Squat
A knee-dominant squat performed leaning back on the toes with added weight, isolating the quadriceps through a deep stretch.
하체기타Knee flexion
주동근
대퇴사두
협응근
고관절 굴곡근종아리
장비
기타
패턴
Knee flexion
준비 자세
- 01Hold a weight plate against the chest with one arm.
- 02Stand with feet hip width, near a support to hold.
- 03Rise onto the balls of the feet.
- 04Keep the hips extended and the body in one line.
수행
- 01Bend the knees and let them travel far forward.
- 02Lean the torso back as the knees drop toward the floor.
- 03Descend as deep as control allows.
- 04Squeeze the quads to return to standing.
체크포인트
- -Hips stay extended; the body forms a straight line from knees to head.
- -Heels stay raised on the balls of the feet.
- -The knees travel forward and down, not out.
- -The descent is slow and fully controlled.
흔한 실수
- -Breaking at the hips and turning it into a regular squat.
- -Dropping too deep too soon and straining the knees.
- -Losing balance by rushing the descent.
- -Adding weight before mastering the bodyweight version.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 12 slow reps.
- -Own the bodyweight movement before holding a plate.
- -Progress depth first, then load, in small plate increments.