Your glutes are the largest and strongest muscles in your body. They consist of three different muscles: gluteus minimus, medius and maximus. The three muscles work together to abduct, rotate and extend the hip.
Begin with a five to 10-minute aerobic warmup on the treadmill, bike or elliptical
machine. Complete one or two warmup sets of full barbell squats using a
light to moderate weight. Increase the weight on the barbell to 65 to
75 percent of your one rep maximum, and complete three sets of eight to
12 reps of full barbell squats in which your hips drop down below
parallel to activate the glutes. Next, perform three sets of eight to 12
reps of straight leg deadlifts, hack squats, bench step-ups and walking
lunges, taking long strides to place more emphasis on the glutes.
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