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(0 1) prone straight leg swing: similar to trans- goat standing, legs stand up to exercise hip muscles.

(02) Stand up straight and swing your legs: the puller pulls legs and exercises hip muscles.

(03) Supine bridge hip lift: It is a comprehensive exercise method, involving hip muscles, hamstring muscles (that is, the muscles behind the thighs) and abdominal muscles, but mainly exercising gluteus maximus.

(04) Hip-lifting on supine: It is similar to hip-lifting on supine bridge, which makes it move more widely and stimulates gluteus maximus deeper.

(05) Kneeling, bending knees and lifting legs: simple and effective, and very popular in aerobic fitness training.

(06) Kneeling posture, raising arms and legs: 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.

(07) Comprehensive training method: Generally, the gluteus maximus will be exercised by exercising thighs and waist, and the exercise center of gravity will be tilted to the gluteus maximus through some movement adjustments, so it is necessary to pay attention to making detailed adjustments according to different exercise requirements.

Hip abductor: gluteus medius, gluteus minimus.

(0 1) Hip abduction in sitting position: it is the corresponding action of clamping legs in sitting position, and exercises hip abduction muscles.

(02) Hip abduction in standing position: generally achieved by pulling from the outside of the rope tensioner.

(03) Hip abduction in prone position: simple and easy, and can be done at home.

The above content introduces the gluteus maximus, gluteus medius and gluteus maximus mini-machine in detail, hoping to give a reference to friends who like fitness. As we all know, fitness is also a sport that needs long-term persistence. Only by perseverance can we see the final effect!