So it's the same muscle groups that we use, this muscle that we need, the glutaeus and the quadriceps, to really extend both joints at the same time.

这就是我们用的肌肉群，我们需要的这块肌肉，臀肌股四头肌，同时伸展两个关节。

And then you lift one arm up in front of you using the scapula muscles — the muscles between your shoulder blades — and at the same time, you lift your leg up using only your glutes.

然后你用肌肉——之间的肌肉——将一只手臂举到身前，同时，你只用臀肌将腿抬起。