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These muscles work to move your hips and legs and allow you to stand mens exercise for a nice ass, sit down, jump, rotate your hips, and move side to side. Your hands should be about shoulder-width apart. Bulgarian Split Squat Also known as the rear-foot elevated split squat, the Bulgarian split squat targets the glutes, as well as the quads. Pause, and then slowly return your foot to the starting position. Training Technique. While this exercise does work the lower back, it is a great glute exercise as well. Lunges While lunges are primarily thought of as a quad-dominant exercise, the glutes are heavily involved in helping you return to the standing position.