- gluteus maximus
- gluteus medius
- gluteus minimus
How to: Stand with your feet shoulder-width apart and hold the dumbbells at your sides. Execute a standard squat slowly and with control. Repeat for 10 to 12 reps.
Advanced Alteration: Use a 15lb Kettlebell and/or Jump Squat.
This exercise can be done with either a set of dumbbells (beginner) or a barbell (intermediate/advanced).
How to: While standing straight with feet shoulder width apart. Use a weight heavy enough for completing 10 to 15 reps per set. Lower the weight to the ground and back up again. When lowering and lifting back up focus on keep your back straight and your legs almost straight (do not lock your knees). Make sure to stay facing forward.
How to: While holding the weights at your sides, step forward with your right foot and lower your body by bending both knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and lunge to the side. Repeat the movement and for the last lunge, lunge backwards. Return to starting position and switch legs. Continue to alternate your lead leg until you’ve done 10 to 12 reps with each.
To be performed with a weight bench or stepping stool and a pair of dumbbells.
How to: Stand behind the bench, with your feet hip-width apart and the weights at your sides. After stepping on the bench with your right foot, step up with your left foot. Step down leading with your right, step up leading with your left and step down leading with your left. Continue with the alternating pattern until 10 to 12 reps have been completed leading with each leg (20-24 total).
You can maximize your Butt Bridge results when performed with an exercise ball.
How to: Lie flat on your back with your heels propped up on a ball. With your abs engaged and in a controlled motion, press into the ball, lift your hips up and squeeze your glutes forcefully. Slowly lower and repeat 10 to 12 times. Keep your knees slightly bent throughout the motion.
Advanced Alteration: Place a weight on your stomach and/or do not lower your body completely to the ground between reps.