Earn great glutes with this specialized exercise. Bring your hips high with heels off the ground to maximize the contraction of the buttocks which is made up of three muscles: gluteus maximus, gluteus medius and gluteus minimus.
During the warm up of the first week with this exercise start without any weight load to perfect the form. The fresh stimuli provided by the Glute Raise will alone provide a great deal of stimulation. Weight load resistance can be added by placing a medicine ball between the knees. The ball should be squeeze on both sides with the knees to keep it in place.
A smaller medicine ball between the knees increases the challenge for the groin since there is less surface to hold.