The best butt exericises
We have three gluteal muscles in our butt, the maximus, medius, and minimus. They are all important and have all been implicated in both back and knee pain. There are several basic exercises that you can try, but this exercise has been shown to create a lot of electrical activity in the muscle. So if this is the first time you have worked the glutes this will get you the most bang for your buck!
Once you can master this exercise there is a progression that is much more challenging. But, it creates even more electrical activity so is a great option!
As with any exercise, care and caution should be used, and if uncertainty exists you should seek professional assistance. However, research has shown these to be two of the most effective exercises out there. I have used these in clinical practice and have seen not only reduction in various pains, but also runners making significant gains in their performance.