Start your workout with an activation movement that will ensure your glutes are properly warmed up. Lay down on the floor, palms down, and look at the floor. Keeping leg and pelvis straight, raise your left leg quickly until you reach a sticking point, hold for a moment, and slowly lower your leg without touching the floor. Repeat 20 times and then return to the starting position. Switch sides.
Then you do a series of glute bridges, which are also great for activation. To begin, lie on the floor with your knees bent and your feet on the floor.
Hip Thrust
Start with your shoulder blades at the edge of a bench, feet on the floor shoulder-width apart, toes pointed sightly to the side, a barbell(weighted or unweighted) on your hips. Press your heels into the floor and lift your hips. Engage your glutes to move the bar until your thighs and shins form a right angle at the knee and squeeze your butt at the top. Lower back down and repeat 1 more time. Do 3 sets of 8 to 10 reps.