3 EXERCISES TO QUICKLY IMPROVE YOUR GLUTES
Each exercise should be performed one at a time. If you don't workout your legs & glutes often, you should start with 3 sets with 10 reps of each exercise but eventually work your way up to 4 sets with 12-15 reps. You should allow 2 days for recovery in between each of these workouts, however you can work out other body parts.
1. Bulgarian Split Squats
Hold a weight in each hand (depending how much weight you can handle) while resting one leg up on a bench. Make sure that the squatting knee does not come over your toe.
2. Single-legged Straight Deadlifts
Stand straight, a dumbbell in your right hand. Keeping your left leg straight, lift your right leg and lean forward until your upper body is parallel to the floor. Return to standing position without letting your right leg touch the floor. Repeat this 10-12 times then switch legs (& switch weight to left hand).
3. Reverse Lunges
Stand up straight with one weight in each hand. Step backward with one leg, lunging down until your bent leg is parallel to the floor. Keeping your weight on the front foot, push to bring yourself back to standing position. Repeat this 10-12 times before switching legs.