Single leg dead lifts, split squats, lunges, brides and single leg squats are all excellent exercises for the glutes if they're not sleepy and firing correctly.
In general our activities of daily life force us to use most of the muscles on the front side of our bodies. Sitting, driving, cooking, surfing the computer and walking are all big culprits. This makes muscles like our chest, shoulders and hip flexor group (front of the thighs) tight leaving the muscles on the back side of our bodies like the upper middle back muscles (middle trapezius, rhomboids and rotator cuff group) and gluteals weak and lazy.
A great exercise that helps wake up the gluteals is a backward lunge with a reach across to the outside of the front foot. The reaching movement across the body stretches out the team member that's on the opposite side of the body of the sleepy glute so it can wake it up and begin to contract (fire) properly.
In order to lift up the glutes and keep them from sagging you need to wake them up first and get them to smell the coffee.
Below is a link to a quick video demonstration.
http://www.youtube.com/watch?v=bhtgw6_21Fs
Continue Learning about Types Of Exercise Programs
Types Of Exercise Programs
From walking to engaging in team sports, exercise comes in many forms. Aerobics, stretching, weightlifting and endurance training are some of the types of exercise that produce health benefits and enjoyment. With each type of exer...
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.