A recent study funded by the American Council on Exercise found that the four basic moves shown on the following pages are the most effective at targeting the gluteal muscles. Whether you're a regular exerciser or a fitness newcomer, do them three times a week to round out your routine — and your lower half.

Before

Warm-Up: A few minutes of cardio before these moves will get your blood circulating and limber up your joints and ligaments, making them less prone to injury, says trainer Keli Roberts. Try marching or jogging in place or jumping rope for five minutes.

Tip: To make the most of each move, concentrate on tightly squeezing the gluteal muscles during the entire exercise.

After

Cooldown: A stretching routine will help alleviate post-exercise soreness, says Roberts. The best one for the glutes: Stand in front of a counter or a railing and hold on for balance. Place your right ankle on top of your left knee and bend your left leg, as if you’re lowering into a chair. Repeat with the other leg.