Strong glutes make you more powerful in the sports you play. They bolster the back, assist in hip mobility and can help keep lower back pain at bay. They also make your jeans look good. One exercise to try is the single leg weighted pelvic tilt with a Dyna Disc:
To perform this advanced version of the single-leg pelvic lift, lie on your back with your left knee bent and your entire left foot positioned on a dyna disc. Then, cross your right leg over your left leg. Grab a 10- to 25-pound weight plate and place it squarely on your pelvis.
Then, squeeze your glutes tightly to lift up your pelvis until your back is straight. Slowly lower and repeat for 15 to 20 repetitions and then switch legs.