前蹲舉 — 動作分析
Master the front squat for core and leg strength.
AI指導
AI運動指導
主要肌肉
器材
AI指導 — 分數明細
常見錯誤
Loss of Rack Position (Elbows Drop)
Dropping the elbows during the squat causes the barbell to roll forward off the shoulders, placing excessive strain on the wrists and upper back. This compromises stability and can lead to a failed lift or injury due to an unstable bar.
Rounded Upper Back
A rounded upper back, often due to poor thoracic mobility or weak upper back muscles, shifts the bar's center of gravity forward. This increases the risk of the bar rolling off the shoulders and can lead to excessive lumbar spine flexion, increasing disc injury risk.
Insufficient Depth (High Squat)
Failing to squat with the hip crease below the top of the knee (parallel or deeper) significantly reduces the activation of the glutes and hamstrings, limiting the exercise's effectiveness for lower body strength and hypertrophy. It also indicates potential mobility restrictions.
