Isang-paang Squat

glutesupper legsbody weight

Matutunan kung paano gawin ang Isang-paang Squat nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Isang-paang Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Isang-paang Squat

Sundin ang mga hakbang na ito para maisagawa ang Isang-paang Squat nang may tamang form:

  1. 1Tumayo nang nakabukas ang mga paa sa lapad ng balikat.
  2. 2Iunat ang isang binti pasulong, huwag itong ipatong sa sahig.
  3. 3Yumuko ang nakatayong binti at ibaba ang katawan na parang umuupo sa upuan.
  4. 4Panatilihing nakataas ang dibdib at tuwid ang likod.
  5. 5Itulak ang paa pabalik sa simula.
  6. 6Ulitin gamit ang kabilang binti.

Mga Muscles na Ginagamit sa Isang-paang Squat

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Isang-paang Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Isang-paang Squat?

Ang Isang-paang Squat ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Isang-paang Squat?

Hindi. Ang Isang-paang Squat ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Isang-paang Squat nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang nakabukas ang mga paa sa lapad ng balikat. Iunat ang isang binti pasulong, huwag itong ipatong sa sahig. Yumuko ang nakatayong binti at ibaba ang katawan na parang umuupo sa upuan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Isang-paang Squat?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Isang-paang Squat?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Isang-paang Squat best for?

The Isang-paang Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Isang-paang Squat sa Cora

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