Since you want to develop strength under the premise of large-scale exercise, you need to stretch to extend the relevant muscles. Try a cow face or a pigeon shape.

The first posture: Yamagata.

Back to Yamagata! Equality on both sides of hips is the premise to ensure a wide range of exercise. Simple variants of yamagata can help you find the weaker side. One leg is standing on the brick, and the other leg is floating.

Error demonstration:

Don't let the hips on the standing legs lean to one side.

Correct demonstration:

Have the strength to start from the outside of the hip of the standing leg and straighten the pelvis. You can put your hand on the pelvis to better observe whether the pelvis is straight.

Repeat each leg several times to see if one side is difficult to straighten.

The second posture: the posture of the tree.

This is a step closer than Yamagata. For yoga practitioners, the tree looks simple, but in fact it needs great hip stability.

Error demonstration:

Don't let the gluteus medius relax, and don't let the hips on the standing legs lean to one side.

Correct demonstration:

Straighten your pelvis, stand on your legs, and look for the feeling of mountain wind.

The buttocks are close to the midline (starting from the gluteus medius), and the feet of the standing legs are pressed down evenly.

Stretch your toes, start your arch and go up to the inside of your groin. At the same time, press your standing legs down and start lifting your hips.

The third pose: lunge crescent moon

Repeat the method of starting the gluteus medius muscle in the previous two poses, and use it to find the stability of lunge.

Error demonstration:

Don't bend your knees inward.

Correct demonstration:

Start the gluteus medius muscle, retract the buttock to the midline of the body, and pull the thigh bone back to the buttock fossa.