This exercise targets the glutes effectively. Sit on the ground with your upper back against a bench, feet flat on the floor, and a barbell across your hips. Thrust your hips upward, squeezing your glutes at the top, then lower back down.
Squats are a compound exercise that targets the glutes, quadriceps, and hamstrings. Stand with your feet hip-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing.
Lunges target the glutes, quadriceps, and hamstrings. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then push back up to standing.
Deadlifts target the glutes, hamstrings, and lower back. Stand with your feet hip-width apart, bend at the hips and knees to lower the weight towards the floor, then return to standing.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees, then lower back down.
Step up onto a sturdy platform or bench with one foot, then step back down. Repeat on the same leg for a set, then switch legs.
Get on your hands and knees, then lift one leg up towards the ceiling while keeping your knee bent. Lower back down and repeat on the same leg before switching sides.
On your hands and knees, lift one leg out to the side while keeping your knee bent. Lower back down and repeat on the same leg before switching sides.