训练方法库
共 61 条结果
exercise
beginnerhome
Quadruped Hip Circle
Controlled mobility drill that activates the whole glute.
5 分钟3072 次浏览28 收藏
exercise
beginnerhome
Donkey Kick
Kneeling glute kickback for focused maximus work.
6 分钟2549 次浏览177 收藏
exercise
beginnerhome
Fire Hydrant
Kneeling hip abduction for side glute strength.
6 分钟2026 次浏览146 收藏
exercise
beginnerhome
Clamshell
Gentle but effective deep glute medius isolation.
6 分钟1503 次浏览115 收藏
exercise
beginnerhome
Banded Lateral Walk
Classic glute medius activation and warm-up staple.
6 分钟980 次浏览84 收藏
exercise
beginnerboth
Lateral Lunge
Frontal-plane strength for glute medius and adductors.
10 分钟457 次浏览53 收藏
exercise
intermediateboth
Curtsy Lunge
Diagonal lunge targeting side glutes and hip stability.
10 分钟4734 次浏览22 收藏
exercise
intermediateboth
Step-Up
Functional single-leg strength with strong glute recruitment.
10 分钟4211 次浏览171 收藏
exercise
intermediateboth
Walking Lunge
Dynamic unilateral strength and hip stability.
12 分钟3688 次浏览140 收藏
exercise
beginnerboth
Reverse Lunge
Knee-friendly unilateral builder emphasizing glute and balance.
10 分钟3165 次浏览109 收藏
exercise
advancedgym
Barbell Back Squat
Foundational compound lift that builds the whole lower body.
15 分钟2642 次浏览78 收藏
exercise
beginnerboth
Goblet Squat
Deep squat pattern with upright torso and glute engagement.
10 分钟2119 次浏览47 收藏