训练方法库
共 9 条结果
plan
intermediateboth
4-Week Hip Dip Sculpt
Side-glute specialization targeting the glute medius. 3 days/week.
28 分钟178 次浏览170 收藏
exercise
beginnerhome
Side-Lying Abduction
Bodyweight side glute work accessible anywhere.
6 分钟1933 次浏览65 收藏
exercise
intermediategym
Cable Standing Abduction
Constant-tension side glute isolation standing up.
8 分钟1410 次浏览34 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
beginnergym
Seated Hip Abduction
Target the glute medius for rounder, fuller side glutes.
8 分钟3258 次浏览10 收藏