Following is one of most effective gluteal exercises:
– On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees.
– Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body.
– Repeat on the same side for eight to 12 reps.
– Change legs.