This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your back on a mat, knees bent and feet flat hip-width apart, heels about a forearm's length from the hips, arms by the sides.
- 02
Straighten one leg and lift it so the thighs are level; keep the other foot planted.
- 03
Exhale and drive through the planted heel to lift the hips until shoulders, hips and knee form a straight line; pause about one second with the pelvis level.
- 04
Inhale and lower the hips to the floor under control; finish one side, then switch.
Common mistakes
- Letting the pelvis drop or rotate toward the lifted-leg side.
- Over-arching the lower back instead of using the glutes.
- Planted foot too far away so the hamstring cramps.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.