Lunges

Looking for an exercise to help build and strengthen your glutes and hamstrings? Try lunges! According to a study in the Journal of Orthopaedic and Sports Physical Therapy, lunging with a forward flexed trunk helps activate the glutes more than other positions during the exercise. So, for a little added oomph to the backside, try flexing forward during your lunge - you might even try reaching your opposite arm towards your opposite foot during the lunge.

How many exercises?

Many people often wonder how many different exercises they should do to adequately train a muscle group. Sometimes this can be a fine balance because if you do too few you might not be getting as much benefit from your routine, but if you do too many you can easily over-train. As a general guideline, if you're a beginner you should do 1-2 exercises per body part and 2-3 sets of each exercise. If you're at an intermediate level, you should do 2-3 exercises per body part and 3-4 sets of each exercise. If you're at an advanced level, you should do 3-4 exercises per body part and 3-5 sets of each exercise.