Pain at the junction of thigh and buttocks

The junction from the thigh to the buttocks is a place connected to the nerves in the lower part of the body. Sitting on a stool for a long time or driving for a long time will cause temporary paralysis of the nervous system and pain in the nerves in the lower part of the body. Generally, when this happens, many people will mistakenly think that it is a leg strain. In fact, it is caused by lack of exercise. You must do a small amount of exercise after sitting for a long time.

Leg Exercises:

1. Bodyweight Squat

Squat is one of the representative movements of physical training.

-Exercise methods

: Stand with your arms straight as shown in the picture. Stand with your legs apart, keeping your knees slightly bent.

Squat down until your knees are bent at a right angle. Keeping your back straight, move your hips back, maintaining a slight bend in your knees as you return.

2. Shear span

A representative leg exercise, generally women like to do this exercise.

Men usually don't do this exercise when doing squats, but today we are talking about bodyweight training so we need to add the split hip exercise.

*Exercise method: Place your hands on the sides, stand with your feet together, and take a big step forward with your right foot first. Then, slowly squat down, bend your right knee forward, and slightly straighten and sink your left leg.

Action process: When you squat to the lowest position, straighten both legs upward at the same time, bring the left foot forward, and move it close to the right foot and stand side by side. Then, take a big step forward with your left foot and squat. Repeat.

Training points: When you stand up to three-quarters of the way from squatting or there is still a short distance before straightening, it is mainly the quadriceps femoris that contract forcefully. This movement can also be done as a squat, alternating between the left and right feet.

3. Jump Squats

Jump squats are squats with jumping movements added to them, which increases the intensity of the exercise.

*Exercise Methods

: Jump squats are counted as 1 jump with 3 jumps. The squat posture is the same and the starting posture is sitting. Jump once, jump twice higher than the ready position, and sit at the same height as the ready position for the last time.

Look in the mirror and check your posture.

4. Lower body circuit training

After completing the above three lower body exercises independently, you can start the circuit exercise.

Do 10 squats, 20 splits, and 8 jump squats to count as one set, for a total of 3 sets.