Stretch the legs to shoulder-width apart.Ensure that the band stays flat against the shoes.

Take a resistance band and place it under the balls of the feet.This exercise is a useful warmup activity before running, jumping, and other activities. Strengthen and stabilize the hips and knees with a lateral band walk, which also works the gluteus medius muscle. Use ankle weights to increase the intensity of this exercise. Lower the leg slowly to return to the starting position.Slowly raise the top leg as high as possible without turning the pelvis backward or forward.Keep the knees straight and feet together. Begin by lying on one side and supporting the head with the arm or hand.Side-lying hip abduction exercises are effective for strengthening the gluteus medius muscle. A small-scale 2017 study found that split-squats had the highest impact on the gluteus maximus, compared with deadlifts and good-mornings. To increase the intensity, hold weights in the hands while squatting.Īnother variation is the split-squat, during which a person performs squats with their legs apart.The back should be straight, and the knees should not travel out in front of the toes. Slowly lower the butt as close as possible to the floor, without losing balance.If it is not possible to perform one-leg squats, regular squats are also effective. Repeat several times before switching to the right leg. The back should be straight and the left knee in line with the left foot.

Slowly lower the butt as close as possible to the floor while keeping the leg elevated.Stand on the left leg and extend the right leg straight in front, as high as possible.

The scientists found that single-leg squats were a good option for activating both the gluteus maximus and the gluteus medius. One 2009 study, which appeared in the Journal of Orthopaedic and Sports Physical Therapy, examined the effects of various exercises on the gluteus maximus and gluteus medius. This is likely due to their ability to work several muscles in the butt, legs, and abdomen at the same time. Squats are a major part of many exercise plans.

A flat butt