Banded side kicks train the muscles that abduct (moves apart) your thighs, like your gluteus medius and parts of gluteus maximus.
The Sumo Squat is a fresh take on the traditional squat. The Sumo tweaks the form slightly to engage and target the glutes and adductors (Inner Thighs) more specifically.
This is a great exercise that targets abdominal muscles, especially lower abdominals, and also adductors.
This exercise can be done anywhere, which makes it a no excuse exercise if you will.
Dead Lifts have a few different variations but Sumo Dead Lifts are certainly fantastic for glutes.
Some tips on this exercise!
1. Ensure that when you get to the top of the lift – squeeze your glutes!
2. Also while at the top of the lift, don’t arch your lower back – tuck your hips under yourself instead. This will help with upper hamstring lower glute activation.
3. When you are lifting, keep your knees wide and don’t let them collapse inwards.