The butt muscles, also known as the gluteal muscles or simply "the glutes," work to extend your leg from the hip joint. Thus, the glutes are active during walking, running, swimming, cycling, and jumping, and even help to stabilize you when you stand still. Strengthening the butt muscles is therefore advantageous for pretty much everyone, from athletes to the elderly. In addition, some people--especially women--tend to store excess fat in the butt region. Unfortunately, where you tend to store fat is due mostly to genetics, over which you have no control. However, exercise in general will help you lose weight all over your body and certain exercises are best for strengthening and tightening your butt muscles.
Marching Glute Bridge
Lie on your back with knees bent and feet flat on the floor, hip-distance apart. Keeping your knees in line with your hips and feet, lift your hips until you form a straight line from your knees to your shoulders. Keeping your hips level, slowly march your feet just a couple of inches off the ground. Make sure you control the movement--your feet should not be stomping. Try to do 20 to 30 steps total.
Hip Extension
Focus on squeezing your butt muscles during this exercise for full effect. Kneel on all fours with your hands directly under your shoulders and your knees directly under your hips. Maintaining a flat back, lift your right leg just barely off the ground. Your right knee should be bent 90 degrees and should stay at that angle as you extend your right heel back and up toward the ceiling. When your right thigh is parallel with the floor, hold 1 second. Then slowly lower back to all fours and repeat with your left leg. Continue alternating for 10 to 15 times on each leg.
Lunges
The lunge works almost all of your leg muscles, but you will especially feel it in your glutes. To perform a lunge, stand tall with a straight back and take a large step backward with your left leg. Keeping your torso upright and your right knee behind your right toes, drop the left knee down toward the floor. Hold for one second when your right thigh becomes parallel with the floor. Rise up and push off with your left foot to return to a standing position. Repeat with your right leg stepping back. Do 10 to 15 repetitions on each leg. For an added challenge, hold dumbbells in your hands or a barbell across the back of your shoulders.
Step Ups
You will feel this exercise throughout the entire back of your leg, especially in your butt. Start by standing behind a stable bench or platform that is 1 1/2 to 2 feet off the ground. Place your right foot firmly on the middle of the bench. Step up onto the bench using only the muscles in the right leg (you will have to concentrate to avoid assisting with your left calf muscles). Pause for one second at the top and then resist gravity by slowly lowering back down. Repeat with your left leg stepping up. Do 10 to 15 repetitions on each leg. Once you get comfortable balancing, try adding dumbbells to make it harder.
Jump Squats
Jump squats use your glute muscles in a quick, explosive way that will get your heart pumping and calories burning. Being by standing with your feet hip-distance apart and feet facing forward. Slowly bring your hips down and back, as though you were going to sit in an invisible chair. Simultaneously raise your arms straight out in front of you to shoulder height for balance. When your thighs are parallel with the floor, hold for one second and then squeeze your buttocks as you explosively extend your legs to jump up off the ground. It helps to exhale as you jump. Repeat 10 to 15 times.
Deadlift
The deadlift works the butt muscles very well, but should not be done by anyone with low back problems. If you do not have back problems, begin standing tall with feet hips distance apart, both feet facing forward. Hold a dumbbell against the front of each thigh and bend your knees slightly. Suck your bellybutton toward your spine to activate your core and make sure your back is in a straight line from your head to your hips. Keeping your back flat the entire time, hinge forward from your hip joint, drawing the dumbbells down along the front of your leg. When your back (still flat) is parallel with the floor, pause for 1 second and then squeeze your glutes as you hinge back up to the starting position. Repeat 10 to 15 times.
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