Do not be afraid to lift as heavy as you can. The gluteus muscles can be a stubborn set, and slow to react to resistance training. So you gotta apply an overload that is going to shock them into behaving like you want them to….Check it out. A training partner, while optional, is great if you have one.
Deep Squat w/Barbell.
(Modify – using a sandbag, in the front squat, or for beginners, no weight at all. If you have a training partner, allow them to ‘spot’ you when using a heavier weight.)
Seated position Dead Lift w/Barbell
Incline Prone Dbl Leg Lift
Glute Extension (Straight Leg, Bent Leg)
Barbell Bridge[gallery link="file" ids="|"]
4 sets of 12 repetitions on each exercise is all we're going to do. Exhale on the effort.Perform each exercise using the correct posture, positioning, and breathing. No cheating. Give it 100%. Quick note: the first exercise must not be attempted if you have a knee injury or limited range of movement in this area. And have a physician check-up before undergoing any workout regime.
Finish up with a cool-down and stretch.