【10分間】椅子を使った大臀筋(お尻)トレーニング！【中級～上級】

10 MIN CHAIR HIP WORKOUT !

①BULGARIAN SQUAT
　Quadriceps・Gluteus maximus・Hamstring
②BULGARIAN SQUAT
　Quadriceps・Gluteus maximus・Hamstring
③ONE LEG HIP LIFT
　Gluteus maximus・Erector spinae・Hamstring
④ONE LEG HIP LIFT
　Gluteus maximus・Erector spinae・Hamstring
⑤STRAIGHT LEG FIRE HYDRANT
　Middle gluteal muscle
⑥STRAIGHT LEG KICKBACK
　Gluteus maximus
⑦STRAIGHT LEG FIRE HYDRANT
　Middle gluteal muscle
⑧STRAIGHT LEG KICKBACK
　Gluteus maximus
⑨DECLINE HIP LIFT
　Gluteus maximus・Erector spinae・Hamstring
⑩DECLINE FROG PUMP
　Gluteus maximus・Erector spinae

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