The results of the research showed that several of the exercises were as effective as the traditional squat at targeting the gluteal muscles. Following is one of most effective gluteal exercises:
– Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg.
– Move your thigh to the rear until your hip is fully extended backward.
– Repeat for 8 to 12 reps and change sides.