If you are new to working out and are unsure of where to start, I have three exercises that can help activate your glutes. These are my personal favourites:

Hip thrusts:

Hip thrusts are one of the most effective exercises for targeting the glutes, in my opinion. This exercise works on your gluteus maximus, hamstrings, and quadriceps. To target your glutes a bit more, you can do some glute bridges as well. This will leave your glutes burning! Moreover, this exercise can help you improve your athletic performance, lower body strength, and posture.

However, loading and unloading the weight on the bar can feel the most challenging part of this exercise. This can feel like a workout in itself, but the results are worth it. 

There are other variations of hip thrusts you can try, such as:

• Glute bridges;
• Single-leg hip thrusts.

RDLs:

Romanian Deadlifts is my favourite exercise! You can use either a bar or dumbbells. As you become more comfortable, you can even try doing single-leg RDLs. This exercise targets your hamstrings, glutes, lower back, and core. When performing the exercise, don’t forget to keep your knees slightly bent. To target your glutes more, you can bend them a bit more. You can even do this exercise at home with weights, or if you’re a beginner, you can use two bottles of water!

Some variations of this exercise that you may try:

• Single-leg RDLs.

Lunges:

Lunges can be quite challenging, especially for beginners. However, starting slowly with no weight and gradually increasing it as you improve can make the exercise more manageable and enjoyable over time. I use this exercise not only to grow my glutes but also as a warm-up for my lower body before the workout session. It is very important to warm up the muscles you are going to train to avoid injury and for better results. Similarly, if you are a beginner, you can start slowly with no weights and gradually increase them over time. Lunges target and strengthen the gluteus maximus, quadriceps, hamstrings, and calves. Additionally, lunges improve one’s balance and stability.

Here are some variations you may want to try:

• Forward Lunges;
• Reverse Lunges;
• Lateral Lunges;
• Curtsy Lunges;
• Walking Lunges;
• Jumping Lunges.

Personally, I used to dislike lunges but now they are one of my favourite exercises. This serves as a reminder that with hard work and dedication, one can achieve enjoyable results.

If you’re new to weightlifting, focus on perfecting your form before gradually increasing the weight you lift.

Please note that this information does not replace professional advice. If you have any doubts, always seek advice from a professional in the relevant field.