The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to include double-leg, single-leg and power movements to your routine.
— Sabrena Jo, ACE-Certified Personal Trainer
Glute-building Exercise #2
Weight Bench Hip Extension
Place your upper back on a weight bench and place a barbell on top of your hips. *Avoid positioning barbell directly on hip bone. Start with a light weight and progress load by 5 – 10 lbs. as you gain strength. *To modify, start with body weight only and gradually add weight. Ground both feet solidly into the floor, push up through heels, and extend hips upward to lift the bar. Stop when your hips reach full extension. *Avoid arching your low back. Squeeze your buttocks (gluteal complex), pause for 2 seconds, and slowly lower your hips to the floor.
Perform 10 – 15 repetitions