There are many ways to exercise the gluteal muscles, the training effect varies from person to person, common effective exercise methods are hip bridge, side bridge, squatting, hard pulling and so on. 1. Hip bridge: take the supine position, bend the knees so that the feet on the bed, the body’s waist and abdomen and hips lifted off the bed, and make the thighs and waist and abdomen in the same straight line. Suitable for beginners, can gradually transition to single-leg hip bridge and other advanced movements. 2. Side Bridge: Research has found that the side bridge exercise stimulates the gluteus medius more than other training methods. Elbow support on the yoga mat, feet together, the whole body tightened, the body to maintain a straight line. You can start by bending the knee, and gradually transition to bending the single leg, double leg straight knee and other advanced movements. 3. Deep squat: deep squat can effectively exercise the buttocks and lower limb muscles. Stand with your feet apart, shoulder width apart, keep your upper body straight, squat slowly, and stand up slowly after reaching the maximum value. 4. Hard pull: according to their own situation to choose the appropriate weight of the barbell, keep standing with legs apart, legs straight, the upper limbs grab the barbell and slowly pull upward, to keep the legs and waist straight, slowly down. It is recommended that patients exercise under the guidance of a professional doctor, according to the patient’s specific situation to develop a training program to avoid adverse consequences.