Hip training with weight-bearing group

Half squat with load

Keep your feet shoulder-width apart, hold the kettle bell with both hands and straighten your toes forward, tighten your core to inhale, bend your knees and squat down for 45 degrees to exhale, and close your hips. Pay attention to the upward movement: the knee joint is not buckled, the valgus movement rhythm is not too fast, and the mind is placed on the buttocks.

Straight leg hard pull

Open your feet as wide as the pulp, hold dumbbell toes with both hands straight, keep the core tightened and inhale, bend the pulp backwards, lean forward and exhale, and press your hips upward. Note: the knee joint is not buckled, the rhythm of eversion should not be too fast, and the mind should be placed on the buttocks.

Sumo squat

Spread your feet one-third wider than your shoulders, hold dumbbell toes with both hands slightly beyond the outside, keep your core tightened and inhale, kneel down to the parallel ground to exhale, and close your hips and push-ups.

Note: Don't move too fast when the knee joint is not buckled properly, and focus on your hips.

One-leg hard pull

Stand back and forth, put the center of gravity on the front legs, hold the dumbbell toes forward with one hand, keep the core tightened and inhale, bend the pulp backward, bend down and exhale, and lift the hips and exert strength upward. Note: the knee joint is not buckled, the rhythm of eversion should not be too fast, and the mind should be placed on the buttocks.

Load-bearing gluteal bridge

Bend your knees and lie flat on the mat, with your feet shoulder-width apart and tighten the core. Put the kettle bell on your waist and exhale, and exert your strength on your hips. Inhale from the top and slowly descend. Note: Don't buckle your knees too fast, but focus on your hips (you can put a towel on it).