Target your glutes with rear-muscle-activating workouts. Hip thrusts, step-ups, lunges, squats, bridges, kicks, and deadlifts develop glutes best.
"The Glute Man" Bret Contreras, M.A., C.S.C.S., author of Advanced Methods in Glutei Maximi Strengthening, recommends this glute workout.
Declan Condron, an exercise scientist and PumpOne cofounder, believes the step-up is one of the finest glute exercises for unilateral strength, power, and balance.
This lunge variant works the gluteus medius, a smaller glute muscle on the side of your butt that externally rotates the hip, better than a reverse lunge.
While this exercise may appear basic, research has shown that the glute kickback or donkey kick activates the gluteus.
"This is a hallmark sprinter motion to develop power, and the additional advantage is that it really pumps up your glute muscles."
This tiny movement by Booty Barre Workout creator Tracey Mallett, a qualified Pilates instructor, will surely work your booty.
Elizabeth Burwell, a NASM-certified trainer and co-owner of High Performance Gym in Greenville, South Carolina.
"The bridge isolates the gluteus maximus since the leg is bent at the knee and the hamstring is less active," explains Phase IV .