Isolate your gluteus maximus and hamstrings with the standing cable hip extension, a unilateral isolation pull exercise. You will need ankle straps.
Tag: gluteus maximus
The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.
The dumbbell forward-leaning lunge emphasizes glute activation, making it suitable for people who want to avoid excessive quad development.
Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.
Arguably the king of all glute exercises, the barbell hip thrust is known to activate the gluteus maximus more than any other exercise, including the squat!
A compound leg and core exercise, the stability ball jackknife targets your iliopsoas (hip flexors). Your abs contract dynamically only with waist flexion.
An advanced unilateral lower-body exercise, the barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.