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.The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You?ll really feel this when you take it slow and concentrate on the working leg.While I?m fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body?the gluteus maximus.Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced. Form is critical and you should skip this exercise if you have any back problems.
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