BENEFITS 益处
Improves hip dissociation (eg: sit to stand); enhances trunk control and stability during single-leg activity.
改善髋关节解离动作（如从坐姿到站姿）；提高躯干在单腿活动时的控制能力与稳定性。
TARGET MUSCLES 目标肌群
Transversus abdominis (primary deep stabilizer), internal obliques, multifidus (maintain neutral spine), hip flexors (iliopsoas, rectus femoris, etc. control leg lift and lower).
腹横肌（主要深层稳定）、腹内斜肌、多裂肌（维持脊椎中立）、髋屈肌（髂腰肌、股直肌等控制腿的抬起与下放）。
SETUP 设置
None
无
CUES 口令
Starting position: Supine, knees bent, feet flat, hip-width. Spine neutral. Arms by sides, palms up/down. Breathing/Movement: Inhale, keep core stable, flex one hip, lift leg to 90/90 (thigh vertical, shin parallel). Exhale, control foot down to floor. Maintain neutral spine throughout. May switch breath (lower on inhale, lift on exhale) for challenge. Imagery: Imagine femoral head like a smooth ball gliding in hip socket; trunk as stable base, leg as light pointer.
起始位：仰卧，膝盖弯曲，双脚平放地面，与髋同宽。脊椎中立。手臂放于身体两侧，手心朝上或朝下。 呼吸与动作：吸气，保持核心稳定，一侧髋关节屈曲，将腿抬起至空中呈90/90姿势（大腿垂直，小腿平行地面）。吐气，有控制地将该侧脚下放回地板。动作全程保持脊椎中立位。可交换呼吸方式（下放时吸气，抬起时吐气）以增加挑战。 想象提示：想象股骨头像圆润的球体，在髋臼窝中平稳地滑动；躯干是稳固的基座，腿部是轻盈的指针。
IMAGERY 意象
Direct: Feel femoral head rotate smoothly in socket. Indirect: Like a pendulum, swinging steadily and rhythmically. Space: Imagine ample space in hip capsule for free femoral movement. Feeling: Focus on stable sacral contact and the weight/control of lifted leg.
直接：感受股骨头在髋臼中顺滑转动。间接：像钟摆一样，稳定而规律地摆动。空间：想象髋关节囊有足够的空间允许股骨自由活动。感觉：注意力放在骶骨与垫子的稳定接触，以及抬起腿的重量感和控制感上。
TACTILE CUES 触觉提示
1. Lightly place hands on ASIS, cue to keep pelvis stable, no wobble. 2. Lightly touch lower abdomen, cue core engagement to maintain neutral. 3. During leg lowering, lightly touch front of thigh, guide control from hip, not momentum.
1. 双手轻放在练习者髂前上棘，提示其保持骨盆稳定，避免晃动。2. 轻触其下腹部，提示腹肌收紧以维持中立。3. 在腿部下放时，轻触其大腿前侧，引导其用髋部控制而非惯性。
PROGRESSION 进阶
1. Lower leg further (increase lever). 2. Switch breath. 3. Add arm movement (eg: opposite arm lift). 4. Perform on foam roller. 5. Advanced sequence: lift one leg to tabletop, lift other, lower one, lower other.
1. 腿下放时伸得更远（增加力臂长度）。2. 交换呼吸方式。3. 加上手臂动作（如对侧手臂同时上举）。4. 在泡沫轴上完成。5. 进阶流程：先抬一腿至桌面→再抬另一腿至桌面→先放一腿回地面→再放另一腿回地面。
REGRESSION 退阶
1. Reduce leg lowering range (not to floor, or just slight drop). 2. Perform on Trapeze Table with spring assistance. 3. Keep knees more bent to shorten lever.
1. 减小腿部下放的活动范围（不触地，或仅微降）。2. 在秋千床（Trapeze Table）上用弹簧辅助完成。3. 保持膝盖弯曲角度更大，缩短力臂。
COMMON ERRORS 常见错误
Pelvic tilt or wobble; excessive tension in abdominals/glutes causing rigidity; spinal flexion or extension (low back lifting or arching); abdominal bulging (ineffective transversus recruitment); shoulder/neck tension; body moving with legs (core instability).
骨盆前倾/后倾或左右晃动；腹肌或臀肌过度用力导致僵硬；脊椎出现屈曲或伸展（腰部离地或拱起）；腹部鼓起（未有效募集腹横肌）；肩膀或颈部过度用力；腿动身体也跟着动（核心失稳）。
PRECAUTIONS 注意事项
In late pregnancy, elevate upper body with pillow/wedge. No absolute contraindications.
怀孕后期可用枕头或楔形枕垫高上半身进行。无绝对禁忌症。