Glute, Hip and Thigh Exercises

These glutes squeezes are great for targeting the butt as well as the hamstrings and the lower back. The key to focusing on the glutes is to lift your toes and press into the floor with your heels. You can also prop weights on the hips for more intensity.

1. Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted.
2. Hold medium-heavy weights, if desired, on the hips
3. Begin the move by lowering the hips towards the floor without rolling on the ball.
4. Squeeze the glutes to raise hips until the body is in a straight line.
5. Lower and repeat for 1-3 sets of 10-16 reps.