Toned gluteal muscles help put pep in your step and reduce stress on your knees. To strengthen your rear end, use the following quick isometric exercises. Repeat each move four to eight times, then run through the routine once more. Do it three times a week and after week 3, you’ll won’t believe how hard your butt will feel – No joke!
1. Full-Leg Contraction
Begin in a wide squat. Push off the ball of your right foot and squeeze and contract your entire leg and gluteal (rear end) region. Hold for four seconds. Repeat on the left side.
2. Glute Squeeze
Stand with your legs shoulder-width apart. Squeeze your glutes as tightly as you can for four seconds.
Click below to read the full post