One of the BIG reasons you might have small, weak,
underdeveloped glutes is that your quadriceps take over
any squatting or lunging movements you do. This
problem of "sleeping" glutes is actually very common.

As well, if you've got knee issues, doing any sort of
squatting or lunging movement may not even be possible
for you!


The Solution: One-Leg Glute Deadlifts

This exercise is going to go to hit your glutes in TWO
different ways...at the SAME time. This will literally
FORCE them to activate while at the same time totally
preventing the quads from taking over the exercise...

...and this is for the simple reason that the quads CAN'T
take over the exercise because they're not actually
physically ABLE to.

This is also how we're going to get around any knee
issues you might have...there won't be any active
bending (i.e. flexion) in the knee during the exercise,
other than simply holding a position. All the action is
going to happen at the hip.

The setup for this exercise is simple...a flat bench and
a pair of moderate-weight dumbbells (I would even
recommend testing your setup without any weight at
all, first).

Pick up the dumbbells and stand about 3 feet from the
bench (you'll have to adjust this foot placement based
on your own height and leg length).




Now reach back with your right leg and set your SHIN
on the bench. At the same time, hook your toes over
the back edge of the bench (very useful for "locking"
your leg onto the bench for stability) and bend your
front leg knee about 45 degrees.

You'll be "sitting" in this position for the duration of the
exercise...and THIS is what puts a strong isometric
load on the glute of that front leg...CONTINUOUSLY
through the entire exercise..

The important thing to remember is that even though
this position might LOOK like the start of a Bulgarian
Split Squat, the exercise does NOT involve any actual
split squatting movement.

Once you're set in that top position, lean forward as
though you're going to set the dumbbells down on the
floor. DON'T set the dumbbells down on the floor, though!

Lean forward only far enough that your stomach contacts
your thigh.

And be VERY sure that you maintain an arch in your
lower back all the way forward. Hold that position for
a few seconds.





Now here's the OTHER way this exercise targets your glutes...

When you come back up to the top, it's going to be via the hip
extension function of the glute. Your glute will basically be
pulling your torso (and the weight) back up into the top
position WHILE it's also supporting your bodyweight (and the
weight) isometrically in a STRETCHED position.

This literally FORCES massive activation of the glute muscles
and will light a fire in your butt like nothing you've ever felt
before.

When you've completed your reps (I recommend fairly low
reps of about 5 to 7 per set), set the dumbbells down, change
legs, then repeat on the other side.





The Bottom Line:

You will feel this exercise from the moment you start it. It
puts INCREDIBLE tension on the glutes two different
ways at the same time. If you have a hard time feeling
your glutes working or if you have knee issues, this is the
PERFECT exercise for firing up your glutes FAST.

And if you DON'T have either of those issues but just want
to get a bigger, better (or stronger!) butt, this exercise is
exactly what you're looking for to get the job done.

If you're interested in even MORE glute and leg training
like this, definitely check out my new book "The Best Leg
Exercises You've Never Heard Of" - I've posted video for
this exercise and four more sample exercises on the page!