Bulgarian lunges
One of the most difficult, but at the same time useful exercises for all muscle groups of the upper legs, and not just the gluteal muscles. Try placing your entire foot on the bench behind you first, and then stand up with only your toes. You will feel a huge difference.
How to do this exercise:
This exercise can be performed both with a barbell on the shoulders and holding a dumbbell in each hand. I will describe the technique for performing Bulgarian lunges with dumbbells.
Stand with your back to the bench and make sure you are at a sufficient distance to perform the lunge. Make sure that the knee of the working leg does not go over the toe. Place one of your legs on a bench and grab a dumbbell in each hand. Lower yourself until your back knee almost touches the floor and your working thigh is parallel to the floor. Then push off with the heel of your front foot and return to the starting position. Do the required number of repetitions and change legs.