Lower-Body Alignment Session
Move from a butterfly stretch through bridge, clamshell, quadruped hip, squat, lateral-walk and adductor drills for a complete lower-body alignment and hip-strength session.
ORIGINAL VIDEO
10分钟改善腿型运动！假胯宽？X型腿XO型腿？
The source presents a continuous lower-body routine. This plan structures selected movements into independently timed steps that can be adjusted to ability.
Original video: 周六野Zoey · Bilibili↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Seated Butterfly StretchHold · about 40 sec
Sit with the soles together and let the knees settle outward with each easy breath—never press them down.
- 02Small-Range Glute Bridge10 reps · about 40 sec
Brace lightly and lift the pelvis a small distance while the lower back stays quiet.
- 03Glute Bridge10 reps · about 1.3 min
Brace lightly, lift with your glutes and stop before your lower back arches.
- 04Butterfly Glute Bridge10 reps · about 50 sec
Bring the soles together, allow the knees to open comfortably and lift through the glutes.
- 05Prone Pillow-Squeeze Leg Lift12 reps · about 48 sec
Squeeze a pillow gently between the knees and lift the thighs only as far as the back stays comfortable.
- 06Banded Clamshell10 reps · about 1.8 min
Keep your pelvis stacked and feet together as you open the top knee against the band.
- 07Quadruped Hip Abduction10 reps · about 1 min
From all fours, lift one bent knee to the side without shifting or arching your trunk.
- 08Squat with Alternating Side Leg Raise8 reps · about 48 sec
Stand from the squat, lift one leg to the side, then repeat and alternate with control.
- 09Lateral Crab Walk6 reps · about 48 sec
Stay in a shallow squat and take small side steps while the knees track outward.
- 10Seated Pillow Squeeze12 reps · about 1 min
Sit tall, squeeze the pillow between your knees, pause, then release gradually.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Work within a comfortable range. Stop for sharp pain, dizziness, numbness or worsening symptoms, and use support whenever balance is uncertain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.