俯身大腿后侧动态拉伸

1x20"

臀部动态拉伸

1x20"

深蹲交替提膝

1x12

相扑深蹲

1x10

半蹲左右移动

1x25"

站姿大腿前侧动态拉伸

1x20"

站姿左侧后抬腿

1x12

哥萨克下蹲

1x10

站姿右侧后抬腿

1x12

俯身大腿后侧动态拉伸

1x20"

臀桥

1x15

静态臀桥

1x20"

侧卧左侧抬腿

1x12

侧卧右侧抬腿

1x12

臀桥

1x15

静态臀桥

1x20"

侧卧左侧后踢腿

1x12

侧卧右侧后踢腿

1x12

坐姿左腿后侧拉伸

1x20"

坐姿右腿后侧拉伸

1x20"

跨坐左侧臀部拉伸

1x20"

跨坐右侧臀部拉伸

1x20"