Quadruped Hip Extensions

Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. How to do it:

1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
3. Don't arch the back and keep the neck straight.
4. Lower back down and repeat for all reps before switching sides.
5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.