Name: 如何同時擁有強壯的雙腳和臀部（附練習） (How to Get Strong Feet & Glutes at The Same Time (with exercises))
Uploaded: 2025-03-08T20:49:35.000Z
Duration: 11 min 23 s

We all have different goals for our bodies.

我們對自己的身體都有不同的目標。

Some want to move across long distances in the shortest time possible.

有些人希望在最短的時間內長途跋涉。

Others are trying to lift the heaviest weights or build the most muscle.

其他人則試圖舉起最重的重量或鍛煉出最多的肌肉。

Maybe your aim is to try to develop more technical skills.

也許你的目標是嘗試發展更多的技術技能。

But whatever your specific physical goals may be, they all require one thing.

但是，無論你的具體身體目標是什麼，它們都需要一件事。

Movement is the currency, and to be a rich mover, you have to move well enough to progress towards your goals without getting injured.

運動是一種貨幣，要想成為一名富有的運動家，你必須有足夠好的運動能力，才能在不受傷的情況下朝著目標前進。

The only way to do this is to build a physical foundation that can support your movements.

要做到這一點，唯一的辦法就是建立一個能夠支持你運動的物質基礎。

I mean, what is any structure without a strong foundation?

我的意思是，沒有堅實的地基，何談結構？

This is what we are focused on at Barefoot Strength.

這正是我們赤腳力量所關注的。

The foundation I'm talking about has two critical pillars, the feet and the glutes.

我所說的基礎有兩個關鍵支柱，即腳部和臀部。

We get movement strength and control from the glutes and hips, and load bearing strength from the feet.

我們從臀部和髖部獲得運動力量和控制力，從腳部獲得承重力量。

Together, they create a strong and adaptable foundation that can handle any physical scenario.

它們共同構成了一個強大、適應性強的基礎，可以應對任何物理場景。

If you need proof of just how important the feet and glutes are for supporting the body, try this.

如果你需要證明腳部和臀部對支撐身體有多麼重要，不妨試試這個。

Stand barefoot on one leg and hold your balance for at least a minute.

單腿赤足站立，保持平衡至少一分鐘。

You'll start to feel the muscles in your feet and glutes working really hard.

你會開始感覺到腳部和臀部的肌肉在非常努力地工作。

Then start moving your body while staying balanced on that single leg.

然後開始移動身體，同時保持單腿平衡。

Movement occurs primarily at the hips, which is controlled by the glutes.

運動主要發生在臀部，由臀肌控制。

There are your movement stabilizers in action, and the feet have to remain rock solid to support the motion occurring above them.

這是你的運動穩定器在起作用，雙腳必須保持堅如磐石的狀態，以支撐上面的運動。

That's your load-bearing strength at play.

這就是你的承重能力在發揮作用。

Now, if you can't even hold your balance in a static position for the minute, or if you start to lose stability as soon as a little movement is introduced, then you don't have the most basic level of foot and glute control to move your body well.

現在，如果你連一分鐘的靜態平衡都無法保持，或者只要稍微一動就開始失去穩定性，那麼你就不具備最基本的腳部和臀部控制能力，無法很好地移動身體。

The single leg balance is a great litmus test for foundational strength.

單腿平衡是檢驗基礎力量的試金石。

We depend on it every single day to move our bodies from A to B.

我們每天都依靠它將身體從 A 地移動到 B 地。

I mean, while walking, 60 to 70% of the time is spent on one leg, and when running, we have to rely entirely on one leg at a time for stability.

我的意思是，在走路時，60% 到 70% 的時間是用一條腿走的，而在跑步時，我們每次都必須完全依靠一條腿來保持穩定。

Now, before we get into how to strengthen the feet and glutes, I want to highlight that the feet can't function properly without the glutes, and vice versa.

現在，在介紹如何增強腳部和臀部力量之前，我想強調的是，沒有臀部力量，腳部就無法正常運作，反之亦然。

Understanding this interdependent relationship will help you grasp our methods for strengthening them together.

瞭解這種相互依存的關係，將有助於您掌握我們共同加強它們的方法。

When standing on one leg, the glutes of the supporting leg work hard to keep the hips level, which helps maintain proper alignment of the thigh and shin bones.

單腿站立時，支撐腿的臀部會努力保持臀部水準，這有助於保持大腿和脛骨的正確排列。

This alignment gives the ankle and foot complex the best chance of remaining stable.

這種對齊方式能使踝關節和足部結構保持穩定。

However, when the glutes are weak and less active, the pelvis loses stability and tilts.

然而，當臀部肌肉薄弱且不活躍時，骨盆就會失去穩定性並傾斜。

This sets off a downstream chain reaction.

The thigh bone and knee pull inwards, the shin bone rotates internally, and the ankle becomes destabilized, causing the foot arch to collapse into overpronation.

大腿骨和膝蓋向內拉，脛骨內旋，腳踝變得不穩定，導致足弓塌陷，形成過度內翻。

We see a very similar pattern from the feet up.

從腳部往上看，我們也能看到非常相似的模式。

A 2007 study found that when the feet collapse inwards into overpronation, the shin and thigh tilt elongates the glutes, causing them to shut down.

2007 年的一項研究發現，當雙腳向內塌陷形成過度內旋時，脛骨和大腿的傾斜會拉長臀肌，導致臀肌關閉。

So, as you can see, it's not always simple to know which is the primary weak link in the chain.

是以，正如你所看到的，要知道哪個是鏈條中的主要薄弱環節並不總是那麼簡單。

Is it the glutes affecting your feet, or the feet affecting your glutes?

是臀部影響了雙腳，還是雙腳影響了臀部？

There are tests we can use to figure this out, but we have found that if we just work on both the feet and glutes at the same time, then it doesn't really matter.

我們可以通過一些測試來確定這一點，但我們發現，如果我們同時鍛鍊腳部和臀部，那麼這並不重要。

Stronger glutes are going to help keep your feet more stable, and stronger feet are going to set a solid foundation for your glutes to function optimally.

更強壯的臀部有助於保持雙腳更穩定，更強壯的雙腳為臀部發揮最佳功能奠定堅實的基礎。

In my years as a sports scientist, I've yet to meet a person who is not in need of stronger feet and glutes.

在我多年的運動科學家生涯中，我還沒有遇到過一個不需要加強腳部和臀部力量的人。

Now, the reason so many of us have weak feet and glutes comes down to two factors.

現在，我們中如此多的人腳部和臀部無力的原因歸結為兩個因素。

Most of us sit on chairs for 10 plus hours a day.

我們大多數人每天要在椅子上坐 10 多個小時。

Sitting down on chairs shuts off the glutes.

I actually tested this in a university sports lab using shorts that muscle activity.

實際上，我曾在一所大學的體育實驗室裡用短褲測試過這種肌肉活動。

The glute muscles activity levels were non-existent while seated.

坐著的時候，臀部肌肉沒有任何活動。

Between sleeping and sitting, over three quarters of a day is spent with inactive glutes.

從睡覺到坐著，一天中有超過四分之三的時間臀部處於非活動狀態。

Just like any muscle, when the glutes aren't used, they weaken and eventually atrophy.

就像其他肌肉一樣，臀肌不用時會變弱，最終萎縮。

Sitting makes this worse by tightening the hip flexors, which leads to an anteropelvic tilt.

久坐會收緊髖屈肌，導致骨盆前傾，從而使情況變得更糟。

This tilt limits proper hip extension, further inhibiting glute function.

這種傾斜限制了臀部的正常伸展，進一步抑制了臀部功能。

With this type of lifestyle, if we don't spend dedicated time working on our hip and glute function, we can't possibly expect to have a strong and powerful backside.

在這種生活方式下，如果我們不專門花時間鍛鍊臀部和臀肌功能，就不可能指望擁有強壯有力的背部。

Our main obstacle preventing good foot function is footwear.

鞋襪是阻礙我們實現良好足部功能的主要障礙。

Shoes are made hard and rigid to support us.

鞋子堅硬無比，為我們提供支撐。

Our feet, on the other hand, are flexible thanks to their 33 joints.

另一方面，我們的腳有 33 個關節，是以非常靈活。

So, when you put flexible feet into hard and rigid shoes, they will adjust to conform to that shape.

是以，當你把靈活的雙腳放進硬邦邦的鞋子裡時，它們就會適應這種形狀。

To make matters worse, most footwear manufacturers prioritize aesthetics over function, designing shoes with pointed toe boxes that hinder natural foot movement.

更糟糕的是，大多數鞋類製造商把美觀看得比功能更重要，設計出了尖頭鞋，阻礙了腳的自然運動。

It changes my foot shape that looks like this when barefoot to look like this when wearing it.

它能改變我赤腳時的腳型，讓我穿上它時看起來像這樣。

My grey toe had to move 25 degrees out of alignment to conform to its shape.

我的灰腳趾不得不向外移動 25 度，以適應它的形狀。

Here is what that would look like out of the shoe.

Notice the bunion angle that is formed in my grey toe?

注意到我的灰腳趾形成的拇趾外翻角了嗎？

This change in shape reduces my footprints, which is my base of support.

這種形狀的改變減少了我的腳印，而腳印是我的支撐基礎。

So, it's ironic that the shoes that are supposed to support me only make me less stable.

是以，具有諷刺意味的是，本應支撐我的鞋子卻讓我更不穩定。

Now, there is much to talk about here, but I have other videos dedicated to this topic, which you can check out.

現在，要談的還有很多，但我還有其他視頻專門討論這個話題，你可以去看看。

The important thing to note is that we need to move away from stiff, cast-like shoes that aren't designed with foot health in mind and spend more time barefoot.

需要注意的是，我們需要摒棄僵硬的、像石膏一樣的鞋子，這些鞋子的設計並沒有考慮到足部健康，我們需要花更多的時間赤腳。

And choosing shoes opt for flexible, barefoot-style shoes that are shaped like our feet.

選擇鞋子時，要選擇靈活的赤足鞋，鞋子的形狀要像我們的腳。

Okay, now that you understand why the feet and glutes are so important for our foundational strength, how they affect each other, and the common causes for their dysfunction, let's run through some techniques and exercises to help build their strength at the same time.

好了，既然你已經瞭解了為什麼腳部和臀部對我們的基礎力量如此重要，它們是如何相互影響的，以及導致它們功能障礙的常見原因，那就讓我們來學習一些技巧和練習，幫助我們同時增強它們的力量。

The simplest step you can take is to use toe spacers.

最簡單的方法就是使用腳趾墊片。

These silicone spacers increase toe splay, which expands your footprint, and provides a more stable base of support.

這些硅膠墊片增加了腳趾的伸展度，從而擴大了你的腳印，並提供了更穩定的支撐基礎。

In our internal testing, EMG muscle activity data showed that wearing toe spacers during goblet squats led to increased glute activation compared to when toe splay was restricted.

在我們的內部測試中，EMG 肌肉活動數據顯示，與限制腳趾外展時相比，在高腳深蹲時佩戴腳趾墊片會增加臀部的活動。

When the feet are stabilized, they provide a solid foundation that allows the glutes to contract more efficiently and generate greater power.

當雙腳保持穩定時，它們會提供一個堅實的基礎，使臀部能夠更有效地收縮，產生更大的力量。

This is supported by a study showing that using supportive insoles to stabilize the single leg exercises increased glute activation.

一項研究表明，使用支撐性鞋墊來穩定單腿練習，可以增加臀部的活動，這也支持了上述觀點。

So improving stability of our feet with the help of orthotics like toe spacers could be an easy way to improve foot function and unlock extra glute activity.

是以，藉助腳趾間距墊等矯形器來提高足部的穩定性，是改善足部功能和釋放額外臀部活動的簡單方法。

Moving on, this exercise will increase your foot strength, improve your toe splay and mobility, unlock your hip mobility, and activate your glutes at the same time.

接下來，這項練習將增強你的腳部力量，改善你的腳趾外展和活動能力，釋放你的髖部活動能力，同時激活你的臀部。

Start by squatting down with your heels elevated, balancing on your toes.

首先蹲下，腳跟抬高，用腳尖保持平衡。

While in the bottom position of the squat, slowly move one knee outward and lower it towards the ground.

在深蹲的底部位置時，慢慢將單膝向外移動，然後向地面降低。

This outward motion when lowering the knee helps to engage and wind up the ankle, stabilizing it while encouraging the toes to spread.

下放膝蓋時的這種向外運動有助於踝關節的參與和纏繞，穩定踝關節，同時促進腳趾張開。

Be careful not to move the knee inwards as you lower it.

注意在下放時膝蓋不要向內移動。

This will collapse the foot, arch, and toes, defeating the purpose of the exercise.

這會使足部、足弓和腳趾塌陷，從而失去鍛鍊的目的。

Once your knee touches the ground, squeeze your glutes to lift your hips into full extension.

膝蓋觸地後，擠壓臀部，將臀部抬起至完全伸展。

You should feel a stretch along the front of the hip and into your quad.

你應該感覺到沿著臀部前側到四肢的拉伸。

Go back to the starting position, balancing on your toes, and repeat with the other leg.

回到起始位置，用腳尖保持平衡，換另一條腿重複。

Do 20 to 30 repetitions of this exercise each morning to jumpstart your feet and glutes, or as a warm-up before a workout.

每天早上做 20 到 30 次這個練習，以啟動你的雙腳和臀部，或作為鍛鍊前的熱身運動。

Next, you've probably seen the banded side step exercise used for activating and strengthening the glutes.

接下來，你可能會看到用於激活和增強臀部力量的帶狀側步練習。

We've created a movement that gets more glute activation while simultaneously increasing your foot strength.

我們創造了一個動作，在增強腳部力量的同時，讓臀部得到更多的激活。

A 2012 study found that placing the band around the ankles instead of the knees increased glute activity by 25%.

2012 年的一項研究發現，將綁帶綁在腳踝上而不是膝蓋上，可使臀部活動增加 25%。

But what makes this band placement around the ankles even cooler is that it adds a pronation force on the feet, which you need to resist by pressing your toes into the ground and raising your arches into supination.

不過，這種將帶子綁在腳踝上的做法更酷的地方在於，它給腳部增加了一種前傾力，你需要通過將腳趾壓在地面上並將足弓抬高到上翹的狀態來抵禦這種前傾力。

So, now you have a variation of banded side step that not only demands higher glute activation, but also forces you to train your foot arch muscles.

是以，現在你有了一種帶狀側步的變體，它不僅要求更高的臀部激活度，還迫使你訓練足弓肌肉。

Do 2 sets of 10 side steps to the right and 10 to the left, then follow with 2 sets of 10 forward and backwards as if you're walking on train tracks, all the while keeping constant tension in the band.

向右和向左各做 2 組各 10 個側步，然後像在火車軌道上行走一樣，向前和向後各做 2 組各 10 個側步，同時保持帶子的持續張力。

This will fire up your glutes and foot muscles, making it a great way to prime them before any activity.

這將激活您的臀部和腳部肌肉，是在任何活動前為它們提供能量的好方法。

But the best way to build a strong foundation through feet and glutes is through single leg balance work.

但是，通過雙腳和臀部打下堅實基礎的最佳方法是進行單腿平衡訓練。

The simplest variation is to just do static balancing on one leg.

最簡單的變化是單腿做靜態平衡。

If you can comfortably balance for more than a minute, you can make it more difficult by closing your eyes.

如果您可以舒適地平衡一分鐘以上，您可以閉上眼睛增加難度。

This forces you to focus more on the sensory feedback you get from your feet.

這就迫使你把注意力更多地集中在腳部的感覺反饋上。

Just make sure to do this barefoot so that you have better ground feel.

但一定要赤腳進行，這樣才能有更好的地面感覺。

If that's still too easy, introduce forward tilting hip hinges into the exercise.

如果還是覺得太簡單，可以在練習中引入前傾髖關節鉸鏈。

Adding motion will challenge the movement stability of the glutes, while simultaneously requiring more load-bearing strength and stability from the feet.

增加運動量將挑戰臀部的運動穩定性，同時要求腳部有更大的承重力量和穩定性。