I'm Jeremy Shore for livestrong.com, and this is advanced techniques in gluteus maximus strengthening. The main role of gluteus maximus muscle is to extend, externally rotate and abduct the hip. Unilateral or single leg exercises will place the greatest demand on the gluts, while variations in acceleration, deceleration and isolation will maximize your workout. An example workout would be to first activate the gluts with tube walk and single leg bridges. Then, build strength with a crossover step-up. And finally, build power with ice skaters. Now, remember to strengthen this powerful muscle it is essential to not only focus on the concentric action, but also the eccentric, deceleration phase. Let me show you. For our first exercise, we're going to activate the gluts with a lateral tube walk. Taking a tube or band like this, we're going to wrap it around either just above the ankles or just above the knees. From there you stand up, begin with your feet approximately hip width apart, put a light bend in the knees, put your hips back slightly, hands on your hips, chest up. Keeping your hips parallel or even with the floor, step out laterally with one foot, keeping the knees apart and then control the trail leg coming back into the hip width stance. Step out wider than shoulder width and then bring it back into hip width. We'll travel for ten to twelve repetitions one direction and then you reverse and travel the other direction. Stepping out, controlling the trail leg in; stepping out, controlling the trail leg in. Next, we'll move into a single leg hip bridge. Come down onto the mat, lie on your back, bend your knees and extend one leg in the air, keeping your thighs parallel with one another; palms up. From here, drive through the foot that's in contact with the floor and squeeze the glut at the top and then slowly lower yourself back to the starting position. Repeat for ten to twelve repetitions and then you'd switch legs. Come driving up, squeezing the gluts, controlling it down. Driving up, controlling it down. Next, we'll build strength in the glut with a bench step over. Place the bench beside you; with the further this leg, step up and over onto the bench driving through the bench, come up and down off the opposite side. Keep your chest nice and tall, abs braced; hands can be in front or on your hips, wherever you're comfortable. Step across, drive up, then step down on the other side. Alternate sides, for ten to twelve repetitions. Then, we'll move into a power exercise called and ice skater. Start on one side of your mat on the floor; coming to the athletic stance, we're going to produce force laterally, hopping off the trail leg, landing and letting that trail leg go behind that foot and alternating sides. So, push off the foot and then let it trail behind the plant leg, alternating, keeping a flat back, chest up and produce force and reduce force throughout the entire movement. Repeat for ten to twelve repetitions each side. And I'm Jeremy Shore for livestrong.com, and this has been advanced techniques in strengthening the gluteus maximus.