嘿，我是蕾拉，下面我给大家展示一下如何做跪姿屈膝抬腿。
Hey. I'm Layla and I'm going to show you the kneeling hip extension.
首先，我们在垫子上， 四肢着地，做动作时你要确保肩膀与手腕平齐并且膝盖在臀部的正下方。我们先从左腿开始，将你的腿脚部放松，向上抬起，然后往回放下来。把这条腿向上抬起，然后往回放下。
We're going to start off on your mat, on all fours So you're going to make sure that your shoulders are aligned with your wrists in positioning and your knees are directly underneath your hips.We're going to start off with the left leg and then take it right back down.You're taking that leg pressing it up to the ceiling and then taking it right back down.
这个可以有效锻炼大腿后侧，腿筋，以及臀部肌肉部位，每一次你把腿抬起的时候，注意要保持脚部放松，确保不管你在锻炼哪一条腿，如果你在锻炼左腿，你需要把身体的大部分重量集中在身体的左侧，我通常给的建议是你把双手一起放在左侧。
This is really going to target the back of the leg, the hamstrings, and the glut area.Every time you push that leg up really be sure that you keep the foot flexed and make sure that whatever leg you're working on, if you're working the left leg you want to keep most of that body weight on the left side of your body.A tip I usually give is to place both hands together on that left side.
然后继续，放下，再抬起，放下，再抬起，同时也要确保你的躯干绷紧稳定，保持收腹，那么在你做这个运动的时候，你就不会弄疼背部。像这样伸展背部,因为这会给你的下背增加压力，你肯定不想损伤你的下背，所以保持躯干绷紧稳定，唯一动的应该是这条腿抬起，放下，抬起，放下。
And then continue going in and up, in and up.Also make sure that you keep your core nice and tight.Your belly button stays pulled to the spine so that when you're in this exercise you're not arching your back extending your back up like this,because that puts strain on your lower backand you don't want to throw out your lower back,So keep the core nice and tight.The only thing that should be moving is that leg going up and down, up and down.
你可以每一侧做10到12次，换另一侧，现在确保身体的大部分重量集中在另外一侧，用右腿，放松脚部，抬起，抬起。就是这样。跪姿屈膝抬腿就是这样做的。
You can do about ten to twelve reps on either side,On the other side.Make sure most of the weight is on the other side now.Take the right leg, flex the foot up, up.Just like that.And that's how you do the kneeling hip extension.
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