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Very effective glutes exercises.

Take the starting position, plank on the ground, the knees are next to each other almost closed. It is important that your back should be straight all the time, don’t let your waist to hyperextend. Place the ball with the right weight behind your knees then from this position lift or push your legs upwards and hold the position for a few seconds. Lift them little above the horizontal position because that is when the glutes are strained. Then let them down to the starting position.

Do the same exercise to the side as well, pay attention that your hip should not rotate to the side, lift your leg to side until the point where your hip would start to turn.