This tri-set consist of:
-leg kick with straight leg
-leg kick with bended knee
- leg side raise
The 2 leg kicks will hit your bottom and top part of your glutes muscle and your hamtsring as well.
The side raise will hit your outside part of your glutes.
You can perform this exercise on the floor but if you wanna challenge yourself a bit, then do it on a bench, forcing the core and arm muscles to do some work as we have to maintain the balance more.
If you are a gym experienced person you might need to use some resistance, so an ankle weight would be perfect for that. (You can find adjustable ankle weights, making sure that we can always increase the resistance).
Make sure you are always having a nice and neutral back!!!
Do from all the 3 exercises 10 reps. So each set will consist of 30 reps/ leg. Repeat this 3 times.
If you keep doing this exercise at least twice a week you will have nice glutes!
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