EXERCISE 1: Squats
Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.
EXERCISE 2: Weighted Walking Lunges
These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.
EXERCISE 3: Barbell Hip Thrusts
The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts.
Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes.
Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top.