Shaping your buttocks requires exercises that focus on your glutes (buttocks muscles). To determine the best exercises for toning the glutes, the American Council on Exercise and the La Crosse Exercise and Health Program Firming performed a study. Incorporating the best exercises from this study into your workout can help you get the backside of your dreams.
Quadriceps Hip Extensions
The ACE study showed that quadriceps hip extensions work the glutes more than any other exercise tested. Performing quadriceps hip extensions requires you to get down on your hands and knees. Hold your head in line with your spine. Tightening the abdominal muscles supports your torso and spine throughout the exercise. Raise your right foot off the ground, keeping it at a 90-degree angle. Continue raising it until your foot faces the ceiling and your upper leg is parallel to the floor. Using a slow and controlled movement, return your leg to the starting position. Perform 12 repetitions on the right side before switching to the left. Continue performing sets until your legs feel tired.
Step-Ups
Strep-ups also work the glutes more than most exercises, according to the ACE study. Performing a step-up requires the use of a step, stool or other sturdy object that stands 12 inches to 15 inches high. Stand facing the step. Raise your right foot and place it onto the step. Placing your foot squarely on the step assists you in keeping your balance. Press down through your right foot to lift your body off the ground and up to the level of the step. Using a slow and controlled movement, lower yourself to the ground. Finally, return your right foot to the ground. As with the quadriceps hip extensions, repeat this exercise for 12 repetitions before switching to the other side. The Mayo Clinic says that if you can't lift your leg onto a step that's 12 to 15 inches high, start lower. Maintain tight abdominal muscles throughout the exercise.
Squat
For years, people have used the squat for toning the quadriceps (front of thighs), hamstrings (back of thighs) and glutes. The ACE study proves that this exercise effectively tones your buttocks. The starting position for the squat consists of standing tall with your feet shoulder-width apart. Contract your abdominals to support your spine and torso. Lower your hips backward and downward by bending at the knees and ankles. The motion should be similar to sitting down in a chair. Continue lowering yourself as far as you can without straining and without straightening or arching your back, the Mayo Clinic says. Don't bend your knees farther than 90 degrees. Throughout the movement, be sure your knees don't roll to the sides or go forward past your toes. Push through your feet to stand back up to the starting position. Attempt to perform sets of 12 to 15 repetitions. Take a 30-second to one-minute break between sets. Continue performing sets until your legs tire.
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