Go sumo | Picture a sumo wrestler about to start a match (minus the silk diaper). Now try deadlifting in that position-your legs wider than shoulder-width apart and feet turned outward 45 degrees. Pull the weight as normal, but lean back a touch in the top position, trying to push your hips as far forward as possible. The sumo stance puts you in a position to lift substantially heavier weight, and it optimizes the activation of your glutes. Do five sets of five reps, resting two to three minutes between sets.
Build your hams | Get this: If you increase the size of your hamstrings, you'll create better separation between them and the lower portion of your butt (and the ladies really like that). To do it, use an exercise that works both the glutes and the hamstrings maximally, such as the Swiss-ball leg curl. Lie on your back and rest your heels on a Swiss ball. Drive your heels into the ball so that you "bridge" up off the floor and your body forms a roughly 45-degree angle to the floor. Keeping your hips elevated in this position, bend at the knees, rolling the ball toward you. Reverse the motion until your knees are straight again. That's one rep. Perform three sets of eight reps, resting 90 seconds between sets.
Run uphill | One of the glutes' main functions is to power you forward when you stride, so there's no more natural way to train them than to run. Find a fairly steep hill you can run up, and stand at the point where the top is about 100 yards away. Sprint to the top and then walk slowly back to where you started. That's one rep. Do three to eight reps.Find Supplements to Fuel Your Training at GNC Live Well >>>