BENEFITS 益处
Strengthens core and shoulder girdle stability; improves control and range of hip extension; enhances posterior chain strength; increases proprioception in plank position.
强化核心肌群及肩带稳定性；改善髋关节伸展的控制与活动度；增强身体后链力量；提高在平板支撑姿势下的本体感觉。
TARGET MUSCLES 目标肌群
Transversus abdominis, rectus abdominis, internal/external obliques (core stability), serratus anterior and lower trapezius (scapular stability), gluteus maximus and hamstrings (hip extensors), anterior deltoid and triceps (support).
腹横肌、腹直肌、腹内斜肌、腹外斜肌（核心稳定）、前锯肌与下斜方肌（肩胛稳定）、臀大肌与腘绳肌（髋伸肌群）、三角肌前束与肱三头肌（支撑）。
SETUP 设置
None.
无。
CUES 口令
Starting position: From quadruped, hands under shoulders, step feet back into plank position. Head and spine neutral, axial elongated, body in a straight line. Breathing/Movement: Inhale, broaden shoulders, feel scapular stability. Exhale, maintaining trunk stability, extend one hip, lifting leg straight and high, slightly above hip level. Inhale, control leg down. Repeat several times, then switch sides. May switch breath pattern. Imagery: Body like a sturdy bridge, deck (trunk) level and strong, piers (supporting limbs) stable; when lifting leg, imagine a string gently pulling from the heel.
起始位：从四足跪姿开始，双手在肩正下方，然后双脚向后撤，进入平板支撑姿势。头与脊椎保持中立位，中轴延伸，身体呈一条直线。 呼吸与动作：吸气，肩膀向两侧放宽，感受肩胛区域稳定。吐气，保持躯干稳定，一侧髋关节伸展，将腿向远处伸直并向上抬起，略高于臀部高度。吸气，有控制地将腿放下。重复数次后换边。可交换呼吸模式。 想象提示：想象身体像一座稳固的桥，桥面（躯干）水平坚固，桥墩（支撑手脚）稳定；抬起腿时，想象从脚跟后方有一根线将腿轻轻拉起。
IMAGERY 意象
Direct: Feel deep core continuously engaged, keeping trunk bridge-steady. Indirect: Like a sturdy bridge, one end (leg) lifting, bridge remains still. Space: Imagine a solid rectangular frame inside trunk, unchanged by limb movement. Feeling: Focus on abdominals drawing toward spine and stability of supporting-side scapula.
直接：感受核心深处持续收紧以维持躯干如桥面般平稳。间接：像一座稳固的桥，任凭一端的车辆（腿）抬起，桥身纹丝不动。空间：想象躯干内部有一个坚固的矩形框架，无论四肢如何移动，框架都保持不变形。感觉：注意力放在腹部收向脊柱的支撑感和支撑侧肩胛骨的稳定感上。
TACTILE CUES 触觉提示
1. Lightly place hands on client's pelvis, cue to stay level, avoid rotation or tilt. 2. Lightly touch lower abdomen, cue core engagement, avoid sagging. 3. During leg lift, lightly touch glute of lifted leg, cue glute engagement. 4. Lightly touch supporting-side scapula, cue to stay stable and depressed.
1. 双手轻放在练习者骨盆两侧，提示保持水平，避免旋转或倾斜。2. 轻触其下腹部，提示核心收紧，避免塌腰。3. 在抬腿时，轻触其抬起腿的臀部，引导臀肌发力。4. 轻触其支撑侧肩胛骨，提示保持稳定下沉。
PROGRESSION 进阶
1. Add plantarflexion and dorsiflexion during leg lift to increase coordination challenge. 2. Place a large ball under pelvis for unstable support. 3. Hold leg lift longer to challenge endurance.
1. 抬腿时加上跖屈和足背屈的动作，增加协调性挑战。2. 在骨盆下方用大球协助支撑，增加不稳定因素。3. 抬腿时保持更长时间，挑战耐力。
REGRESSION 退阶
1. Bend bottom leg, knee on floor to reduce core load. 2. Support on forearms to reduce wrist pressure and shoulder demand. 3. Reduce leg lift range.
1. 弯曲下方支撑腿，膝盖着地，减少核心负荷。2. 前臂支撑在地面上，降低对手腕的压力和对肩带的要求。3. 减小抬腿幅度。
COMMON ERRORS 常见错误
Loss of core support causing sagging or hip hiking; rib collapse or chest sinking; wrist hyperextension; excessive cervical flexion or extension; pelvic collapse, rotation, or anterior tilt.
失去核心肌肉支撑导致塌腰或臀部抬起；肋骨塌陷或胸口下沉；手腕超伸；颈椎过度前屈或后仰；骨盆塌陷、旋转或前倾。
PRECAUTIONS 注意事项
Caution or regress for wrist pain, rotator cuff injury, acute lumbar disc herniation. Avoid breath holding for hypertension.
手腕疼痛、肩袖损伤、腰椎间盘突出急性期者慎做或降阶。高血压患者避免憋气。