Kneeling posture, side-lifting knee lifting posture, side-lifting knee lifting - illustration of gluteal medius exercise method

Kneeling posture, side-lifting

　　The most eye-catching thing about hip exercises are these big moves of squat and deadlift. They can exercise the gluteus maximus very well, but there is more than this muscle in the buttocks, the gluteus medius and gluteus minimus are also important! 　　The movement I will introduce to you today - kneeling hip abduction (side-lifting legs) is a great method!

　　Target muscle group: gluteus medius and gluteus minimus

　　Movement teaching

　　Initiation position: lying on a mat with the upper body supported by both arms, and the elbows slightly bent; the lower limbs bend the knees to support the body with both knees, tighten the abdomen and lower waist, and keep the core of the body stable and not shaking. Shoulders and The hip bone should be in a straight line.

　　Action process: Lift one leg outward (the angle of the knee bend remains unchanged)

　　Attached until it is almost parallel to the back, then slowly keep it down, and then slowly return to the preparatory movement. After completing the specified number of times on one side, change to the other leg to continue.

　　　Notes:

　　1. Always keep the torso stable and avoid compensating with the lower back

　　2. Move slowly and feel the feeling of hip contraction carefully

　　3. Advanced version can use weight bearing, tie a sandbag on your feet or hold the dumbbells on your knees!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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