Bend your hamstring and lie prone on the ground, cross your hands on your forehead, and rest your face on interlocking fingers. The pelvis is close to the ground, then bend your knees and stay as close as possible. Lift your legs up, no more than five inches from the ground. When lifting the leg, focus on tightening the hamstring and gluteus muscles for one second, and then slowly put the leg back to the ground. Swing your legs sideways and kneel on the ground, then straighten your right leg sideways, support your body with your left knee and left hand, and put your left palm flat on the ground. Then raise the level from the right foot to the hip, try to keep it straight, and have a tight feeling on the outside of the thigh. When lifting your legs, take your abdomen as the balance point of your body. The action lasts for one second, then slowly put your right foot back on the ground. After ten repetitions, turn to your left foot.