4 Exercises to Lift Your Glutes.

Barbell Hip Thrusts

• Sit on floor, leaning with upper back against a flat bench, knees bent, and feet flat on the floor. Place a padded barbell across hips.
• Pushing up through heels, lift hips until thighs are parallel with floor and torso and core are in line with quadriceps; keep ankles directly under knees.
• Hold one count, squeezing glutes at the top of the movement. Slowly lower glutes toward floor without touching all the way back down. Do a total of 10 reps, 2–3 sets.

Bulgarian Split Squat

• Stand to one side of a flat bench, with top of left foot on the bench and right foot on the floor.
• Hold a dumbbell in each hand with arms at sides, palms facing in.
• Slowly bend both knees to about 90 degrees.
• Push through heels to rise back to start position.
• Perform 8 reps; switch sides and repeat. Do 2–3 sets.

Pause Goblet Squat

• Stand tall with feet hip-distance apart, toes turned out slightly (about 30 degrees), holding a dumbbell vertically with both hands in front of chest, elbows close to sides.
• Bend knees into a deep squat, bringing elbows in between knees. Keep weight over heels and torso upright.
• Pause for a three-second count at the bottom, then push up through heels back to start. Repeat for a total of 8 reps, 2–3 sets.

Deadlift

• Stand tall with feet shoulder-distance apart, holding a barbell in front of thighs with an overhand grip (palms facing thighs).
• Bending forward from hips, slowly bring barbell to about knee level, pushing glutes behind you; arch spine slightly as you lower down.
• Reverse the movement, tilting pelvis up slightly as you stand; push hips forward and squeeze glutes hard at the top of the movement. Do a total of 2–3 sets of 8 reps.