Practice hip movements

Lie flat on the yoga mat, arms straight open, upper body close to the yoga mat, legs bent, toes raised to support the ground. The hip muscles push the hips upward until the upper body and thighs are in a straight line, and then control the falling speed to recover.

2, wide distance goblet squat

Stand with your legs apart, about twice the width of your shoulders, make sure that your toes are in the same direction as your knees, your arms are bent close to your body, lift dumbbells with your hands on your chest, tighten your abdominal muscles, and don't bend your upper body. Bend your knees and sit your hips back until your thighs are roughly parallel to the ground, and then return.

Pay attention to ensure the quality of movement and feel the strength of thigh muscles.