11. Bulgarian Lunges/Split Squats
One of the most challenging and rewarding leg exercises that will develop all of the muscles in your upper leg, not just your glutes. Play around with placing the top of your foot (your laces) vs. your toes on the bench behind you. You’ll feel a day and night difference between the two.
How to do it:
For this exercise you can use a barbell overtop your shoulders or hold dumbbells by your side. I’ll describe the latter.
Stand lunge-length in front of a bench making sure your knee does not extend past your toes. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Then push through the heel of your front foot to return to standing, keeping the back foot on the bench. Repeat for required reps then switch legs.
Exercises for the Gluteus Medius (and Minimus)
Because the muscle fibers of gluteus medius and minimus have different insertion and attachment points and run at different angles than the gluteus maximus, they naturally perform different functions.
They’re main role is stability of the pelvis and moving the leg away from the body. The following exercises do just that.