1. Quadruped Hip Extensions
The American Council on Exercise (ACE) did a study out of the University of Wisconsin to discover which exercises were most effective at activating the glutes. And guess which one came out on top for gluteus maximus activation?
You guessed it… quadruped hip extensions.
This graph shows the results along with other notable glute exercises (already mentioned in our list here):
How to do it:
Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.
It’s essential to AVOID arching your back. Also remember to keep your neck in line with your spine – straight (thus looking down) not up.
To make this exercise harder, add ankle weights, hold a light dumbbell behind the knee, or use a quadruped hip extension if your gym has one.