臀部踢

A dynamic warm-up exercise that involves running in place while kicking your heels up toward your glutes. It helps activate the hamstrings and improve running mechanics.

Instructions:

• Stand tall with your core engaged and shoulders relaxed.

• Start jogging in place, bringing your heels up toward your glutes.

• Keep the movement light and springy, using your arms naturally.

• Maintain a consistent rhythm and avoid leaning too far forward.

Common mistakes:

• Leaning excessively forward or backward

• Not bringing the heels high enough

• Stiff upper body with no arm movement

• Landing heavily instead of light, quick steps