So it's the same muscle groups that we use, this muscle that we need, the glutaeus and the quadriceps, to really extend both joints at the same time.

就是我们用肌肉群，我们需块肌肉，臀肌股四头肌，同两个关节。

And then you lift one arm up in front of you using the scapula muscles — the muscles between your shoulder blades — and at the same time, you lift your leg up using only your glutes.

然后你用肩胛骨肌肉——肩胛骨之间肌肉——将一只手臂举到身前，同，你只用臀肌将腿抬起。