Be sure to bring the leg in front of the body and keep it there the entire time. While laying on your side, Cavaliere advises you to point the toe on the top leg down towards the ground. Pick either to work either from the floor, or standing up-you'll work your muscles either way. These four exercises can help to fix that, and can be done every day to help you build bigger, stronger glutes. "Unless you are purposely putting exercises into your hip and glute workouts that engage the muscles through these motions you simply will not develop these muscles to their capacity." "While the maximus is an effective hip extender and slight external hip rotator, the medius has an incredibly strong capability of controlling the hip in the frontal plane through abduction and the transverse plane through hip rotation," says Cavaliere. Specifically, the glute muscle that Cavaliere says is almost always underdeveloped is the glute medius. Your glutes are made up of three parts: the glute maximus, glute medius, and glute minimus. "The butt will not only look flat and potentially sagging, but the internal hip stability and strength will be lacking, which often times leads to injuries and weakness in the low back and hip muscles," he says.
Weak and underdeveloped glutes are some of the biggest factors that contribute to hip and low back pain, according to Athlean-X founder Jeff Cavaliere C.S.C.S. Having a nicely developed butt isn't purely for aesthetics.