The main training methods for gluteal muscles are

1. supine single leg

Lie on your back, bend your right leg, and your left leg is on your right leg.

The palm is placed downward on the side of the body.

Slowly raise your hips and tighten your gluteal muscles as much as possible until your back is straight.

After reduction, repeat.

Each side was divided into 3 groups, 20 times in each group.

2. bend your knees and lift your legs.

With both hands and knees on the floor, the knee joint is 90 degrees.

The movement starts with a single leg lift.

3. bend down and bear your weight and bend your legs.

Exercise 2 on both hands and knees. Sandbags are tied to the ankle.

First straighten one leg back, approximately parallel to the ground, then force the knee to 90 degrees.

After reduction, repeat.

There were 3 groups on each side, 20 times in each group.

Attention should always be made to control and not to "throw".

4. squat jump

The action was basically the same as that of the weight bearing squat, which increased the explosive force.

Both feet stand shoulder width and arms on the chest.

Squat to knee joint 90 degrees, vertical up.

Pay attention to thigh strength, buttocks tighten.

Each group has about 10 times, making 3 groups.

As this exercise jumps up and has impact on the ground when landing, it is best to do it on cushions, wooden floors or grass, and pay attention to maintaining balance.

5. narrow station and weight-bearing squat.

The feet are 10~20 centimeters apart.

Two handheld dumbbell (weight varies from person to person).

Squat down to the thigh parallel to the ground and stand up vigorously.

Attention should be paid to integrity in action.

Don't lean forward.

Each group had 8~10 times, 3 groups.

6. leg lifting after standing.

Stand on the wall, lean forward, and support the wall with your hands.

The sandbag is tied to the wrist and the heel slightly raised.

At the beginning of the movement, the center of gravity shifts to the supporting leg, the action leg is pushed back slowly and the knee joint can slightly bend.

Kick your legs until you can go back.

Persist for a few seconds to restore.

Each side had 3 groups, 10 times in each group.