This exercise puts a strong stretch on the gluteus medius and minimus muscles at the bottom of the movement. And, being an exercise you can use good resistance on, it's fantastic for building the butt (both in size and strength).

Their primary function is to move the leg away from the centerline of the body (for example, if you were standing up and you raise your leg up and out to the side).

This version of the single leg squat puts those muscles in a position to get WORKED (with a very strong stretch)...and you can progress up the resistance to build strength and size in your glutes very effectively.

You'll need something solid to grab onto that is about waist height for balance and assistance, if you need it.

I'm using a bar set on the rails of a power rack...but you don't need a rack for this. Literally anything solid that you can grab onto for balance will work.

Hold onto the solid bar with your left hand and hold a dumbbell in the other hand (I'm using a 65 lb dumbbell here).

Now bring your right foot behind your body, similar to a curtsy (you have seen curtsy lunges...this is similar but I find this version to be more effective).

As you come down, bring your right foot way behind your body.

Come all the way down until your right lower leg is lying flat on the ground and the dumbbell is almost on the ground (don't set it down...we want to keep tension on the glutes at this deep stretch position).

This position tilts the hips down to the right, which is what puts the great stretch on the gluteus medius and minimus at the bottom.

Come all the way back up to the standing position. Do your reps on one side, then immediately switch to the other leg.

The gluteus maximus will get some work, as will the quads, but I found the tilted hip position really favored the gluteus medius and minimus muscles.

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