Gluteus maximus and gluteus medius are very important muscle groups that often tend to be neglected when it comes to training. Results can lead to bad posture, back pain, weak core as well as difficulties in performing a number of exercises such as lunges. Please find enclosed couple of simple exercises that can help you to strengthen and activate your gluteus muscle groups.
Side legs rise
Lay on your left side making sure that you have hip on hip and leg on top of leg
Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
Make sure that you maintain your hip alignment and that your hips do not roll
If you are struggling to maintain your balance place one hand down on the ground for more control
Lying Pilates Bridge
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for a one-count.
Return to the start position and repeat.