The main function of the gluteus maximus is to extend the hip joint outward and backward, so all the movements that allow the hip joint to extend outward and backward can play a training effect on the gluteus maximus. The common methods are: 1, prone or bending over with hands on the table to do bilateral hip joint outward and backward alternately, for 30 minutes. 2, deep squat and weighted deep squat stand. The requirement is that the legs are separated and shoulder-width apart, bilateral toes forward, back as straight as possible when standing up, the greater the weight, the greater the strength of the gluteus maximus exercise. 3, arrow squat back swing. The requirement is to straighten the upper body, walk forward arrow walk, the body as far as possible to squat, stand up and step forward when the non-supporting leg as far back as possible to stretch the pendulum, the action as slow as possible to maximize the exercise effect on the gluteus maximus.