Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you?re sticking your butt out behind you, but keep the torso upright and contracted.Press into the heels to stand up.Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you?ll work the glutes and hamstrings and, on the back leg, you?ll work the quads and calves.?Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that?s high enough, although you may need to work up to a higher step if you?re a beginner. You eventually want a height were your knee is at about a 90-degree angle.
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