라이브러리로시작 
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운동 라이브러리
Weighted Squat
A basic squat holding an external load such as a dumbbell, kettlebell, or plate, adding resistance to the bodyweight squat pattern without a barbell.
하체기타Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링코어척추기립근
장비
기타
패턴
Squat
준비 자세
- 01Hold a dumbbell, kettlebell, or plate at chest height with both hands.
- 02Stand with feet shoulder width apart, toes turned slightly out.
- 03Pull the elbows down and keep the load tight to the body.
- 04Brace the trunk before descending.
수행
- 01Sit down between the hips while the knees track over the toes.
- 02Descend to at least parallel while the chest stays up.
- 03Drive through the whole foot to stand back up.
- 04Re-brace at the top before the next rep.
체크포인트
- -Heels stay planted through the full rep.
- -The load stays close to the chest, not drifting forward.
- -Depth reaches parallel or below with a neutral spine.
- -Knees track outward in line with the toes.
흔한 실수
- -Letting the weight pull the torso forward.
- -Rising onto the toes at the bottom.
- -Cutting depth as fatigue builds.
- -Caving the knees inward on the way up.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a foundational lower-body movement.
- -The natural progression step between bodyweight squats and barbell squats.
- -When front-held loads become awkward to hold, transition to goblet or barbell variations.