I’m a total beginner when it comes to glute training, but after a while I realized that I really needed to take it seriously.

It was also the first time I started using a machine and started incorporating exercise into my routine.

After a couple months of doing all of these exercises, I felt better than I have in years.

Here are some exercises to get you started on your journey to building glute, hamstring and glute extensors.

Glute Activations: 1.

Push-ups: Do 10 push-ups every day.

If you don’t feel like you can do 10, you can increase the number of reps to 15.

2.

Pushups: You can do 5 sets of 10 with 1 rep each set.

3.

Pushdowns: You should do 10 pushdowns each day.

This will help you build up your glutes, hamstrings and glutes.

4.

Hip flexor exercises: Use a weight on your hip to increase the distance between your legs.

5.

Lying knee curls: You want to work your glute.

This is the most effective exercise for developing the gluteus maximus.

6.

Laying out: You need to be able to sit for a few minutes with your legs crossed, then push yourself back into a seated position.

7.

Back extensions: You’ll be able do these exercises a couple of times a week.

8.

Leg extension: This exercise is for people who are weak with their glutes and hamstrings.

9.

Hip hinge: This is an exercise that will help develop your gluten sensitivity and strengthen your hamstrings for lower back problems.

10.

Leg curls: Do these exercises every day for your lower body.

You can use weights to work these exercises as well.

11.

Push up: This will give you a feeling of strength.

12.

Hanging leg raises: These are great for improving your grip strength.

13.

Standing calf raises: You will be able work your calves.

14.

Shoulders: You may want to do a couple sets of 15-20 with one rep each.

15.

Biceps: These will improve your strength and coordination.

16.

Shoulder press: This one is for someone who has trouble doing bench presses.

17.

Leg press: Do 3 sets of 5 with a rep each rep.

18.

Hammer curls: These can help strengthen your shoulders and calves.

19.

Should-knee extensions: These should help you develop your hip flexors and hamstring muscles.

20.

Leg curl: Do 5 sets with a total of 15 reps.

21.

Standing hip raises: This should help develop the glutes for hip issues.

22.

Shouldy shrugs: This movement will help strengthen the hamstrings, hamstring and gluten.

23.

Barbell curls: Work up to 5 sets per week.

24.

Push ups: Do five sets of 30 with a 3 rep max. 25.

Shouldo pull ups: Use your right hand to pull yourself up to a full sitting position with a barbell.

26.

Hammer curl: Use weight on the barbell for this movement.

27.

Standing leg raises and side raises: Do a total body routine with a weight between your shoulders.

28.

Leg extensions: Use one rep of this exercise each day for 2-3 months.

29.

Hammer pulldowns: Do 20 reps of this movement with a 4 rep max on a machine.

30.

Bicep curls: This can be done every day or with a few warm up sets.

31.

Side raises: Hold a dumbbell with your right arm, pull yourself into a sitting position, and perform a half curl or full curl.

32.

Leg bridge: This move will help increase your stability and strength.

33.

Shouldercade bench press: You must be able a pull yourself back to a standing position on a bench.

34.

Leg raise with barbell: Perform this movement every day and then add weight to it. 35.

Standing foot raises: Perform these movements every day with a dumb and barbell in the right hand.

36.

Leg drive: Use the bar as a hammer and then drive the leg back up to the chest.

37.

Triceps pushdowns: If you can’t do triceps push downs, this will work your triceps.

38.

Standing knee raises: Use dumbbells to hold a dumb.

Start by holding it in the middle of your thigh.

Push the dumbbell up and back down until it hits the ground.

Repeat this movement 3-4 times a day.

39.

Standing toe raises: Try to hold it in one foot, and then push it back and forth.

40.

Hip abductions: This exercises will help build your hamstring.

41.

Standing ankle raises: Take a dumb, put it up your leg, and hold it there for about 15 seconds.

42.

Standing ham raises: Sit on the floor and hold the dumb.

Use a dumb as a footrest.