What that's going to do is her left leg, her left quad, hamstrings and glute are going to be working.

这样做的效果是，她的左腿、左大腿前侧肌群、腿后腱以及臀肌都锻炼。

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.

这就是我们用的肌肉群，我们需要的这块肌肉，臀肌和股四头肌，同时伸展两个关节。

Well, sitting around all day can cause the muscles in your rear to become so weak from inactivity that they seem to forget how to function in something called gluteal amnesia.

好吧，整天坐着不动会导致你臀部肌肉因缺乏活动而变此虚弱，以至于它们似乎忘记了何运作，这种现象被称为臀肌失忆症。

So it's that whole conversation of like, this isn't bad or wrong, but a better swing, a more powerful swing is going to come from your glutes rather than those spinal extensors.

所以整个讨论的核心是：这本身并没有错或不好，但更优、更有力的摆动动作应该依靠臀肌，而不是靠脊柱伸肌。

You heard it here that the glutes are for the men because that gets you to where you wanna be in terms of your strength, in terms of your muscle, and the physique.

你听好了，臀肌对男性说至关重要，因为它们能帮你达理想的肌力、肌肉量和体型。

If I do it right, I can put her in a slight calorie surplus And she actually builds some of her glutes, builds some metabolism, and might even lean out a tiny bit.

果我做对， 我可以让她处于轻微的热量盈余状态， 这样她实际上能增长一些臀肌，提升新陈代谢， 甚至可能稍微瘦下一点。

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——肩胛骨之间的肌肉——一只手臂举身前，同时，你只用臀肌腿抬起。

If you can bring the hip hinge a little bit more deeply with your torso angling down, that's going to engage the glutes, the strongest, the thickest, really the key driver of human strength across the body spectrum.

果你能让髋部铰链动作更深一些，同时让上半身角度更低，就能更好地激活臀肌。臀肌是人体最强壮、最厚实的肌肉，也是贯穿全身力量表现的关键驱动因素。