1 prone straight leg swing: similar to crossing a goat station, it is to stand up and exercise hip muscles.

2 Upright, legs swinging: the puller pulls his legs backwards to exercise hip muscles.

3 supine bridge hip lift: it is a comprehensive exercise method, involving hip muscles, thigh hamstring muscles (that is, the muscles behind the thigh) and abdominal muscles, but mainly exercising gluteus maximus.

4 supine hip-lifting: similar to supine bridge hip-lifting, making it move more widely and stimulating gluteus maximus deeper.

Kneeling and leg lifting: simple and effective, it is very popular in aerobic fitness training.

Kneeling posture: it is a comprehensive exercise method, involving buttocks, abdomen and lower back, but it is mainly used to exercise buttocks. Similar to kneeling, bending knees and lifting legs, it is often used in aerobics classes.