One-Legged Squat

One-legged squats were also performed and showed some nice muscle activation in the gluteus maximus and medius, although not a whole lot for the hamstrings. Like lunges, there are a number of ways you can do one-legged squats. In this version, a step is used to give you a little more range of motion, although this version is another option and a bit more challenging. How to do it:

1. Stand on a step or small platform.
2. Lift left leg out in front of step (or behind you!) and bend the right leg while bring the hips back behind you.
3. Push into the heel to come up and repeat all reps on the same leg before switching sides.
4. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Four-Way Hip Extensions

Another surprise in this study was the multi-hip (or four-way) extension. This exercise (which involves that weird looking machine on a platform at the gym) targets the hamstrings as well as the gluteus maximus and medius. This machine can be a little strange to use, so get a trainer or helpful gym-goer to help you with the adjustments if you need to. How to do it:

1. Stand on the platform, sideways to the roller pad and make sure the pad is up high.
2. Swing the inside leg over the roller pad so that it's resting on the back of the thigh.
3. Hold onto the handles to help keep your balance, and keep the abs in and the torso straight.
4. Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent)
5. Don't arch the back!
6. Slowly bring the leg back and repeat all reps before switching sides.
7. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Squats

In the study, scientists found that squats are an overall great exercise for activating the gluteus maximus and the gluteus medius. While they weren't the number one exercise for muscle activation, they still remain my personal favorite for overall lower body work.

Squats are a great exercise for the glutes, hips and thighs and adding a ball to the move can add great support for the back while allowing you to get into perfect squat position to protect the knees. How to do it:

1. Stand with about hip or shoulder-width apart and place an exercise ball behind your lower back and against a sturdy wall for support.
2. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
4. Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
5. Do 1 to 3 sets of 10 to 16 reps.

Tips:

• Keep your knees in line with your toes.
• Press through the heel of your foot as you push up from the squat.
• Avoid letting the knee bend over the toe.

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.