This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Lie on your back, knees bent, feet hip-width, heels near the glutes.
- 02
Drive through the heels and squeeze the glutes to lift the hips until shoulders, hips and knees line up.
- 03
Pause 1–2 s at the top without over-arching the lower back.
- 04
Lower under control; lightly touch the floor and repeat.
Common mistakes
- Over-arching the lower back instead of driving with the glutes.
- Feet placed too far away, so the hamstrings cramp or the glutes are not felt.
- Knees falling outward or inward at the top.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.