Butt Fact: Running speed, jumping height, and balance will improve with stronger glutes.
- Lie comfortably on your left side with legs and hips bent at a 45 degree angle and stacked one on top of the other.
- Keeping your feet together, raise your right knee and squeeze your glutes.
- Hold for a second and lower it.
- Do 15 to 20 reps and switch sides.
To increase the difficulty, place a band just above your knees for more resistance.
To add even more challenge, raise your body into a side plank on your bottom knee while raising and lowering your upper knee.
This exercise effectively works the hamstrings and glutes, especially the glute medius. Doing the side plank also engages your core.