throw in some romanian deadlifts, pull-throughs, and hip bridges (as you progress, do these on a swiss ball and add a leg curl at the end), dumbell or preferably (if available) kettlebell swings. Basically, think hip dominant movements. You are using predominantly knee dominant movements right now. A great way to make lunges a more hip dominant exercise is to do slideboard lunges. Reverse lunges with the backfoot on a slideboard. If you don't have a slideboard available, a cheap set of ValSlides will work as well
Your glutes are your primary hip extensors so any movement that requires hip extension will work for you.
For your cardio, try sprint intervals. Sprinters have great glute development.
Also, prior to your workout, make sure to get the glutes activated. As part of your warmup, do some hip bridges on the floor and some unweighted single leg good mornings. When you do the hip bridges, make sure that you are using the glutes and not letting your hamstrings (which are both hip extensors and knee flexors) do the majority of the extension for you. A good trick here is to press down on your quads, this will turn off your hamstrings because they will be reciprocally inhibited, ensuring that the glutes will performing the work. This is especially important if you have tight hamstrings. If the hamstrings are tight and overactive that means your glutes are weak and inhibited, so doing some activation work prior to your workout is even more important or else all these exercises you do for your glutes will not be very effective as the hamstrings are going to take over the movement.
Also, throughout the day, activate your glutes from time to time. Do some "butt squeezes" every now and then.
Last edited by Depalma; 02-26-2008 at 09:23 AM.