The gluteus maximus is a muscle that attracts a lot of attention. It is a feature that can be considered attractive to the opposite sex. Many are fatigued by attempts to try to minimize or tighten their butt. However, there are some people who are plagued with the opposite problem--a flat or non-existent butt. In order to increase and shape up your rear end, the buttock muscles must be worked out. The gluteus maximus is the strongest muscle in the body and controls the extension of your thigh. Exercises that enhance your upper leg strength and stabilize the leg muscles will build and tone your buttocks as well.
Lunges
Doing walking lunges is an excellent way to stretch, tone and strengthen upper thigh and butt muscles. Take a large step forward and then lower your body down to make your forward knee parallel to the ground. Alternate legs and count to 25 on each side. Add weights to increase the intensity of the lunges.
Leg Press
The leg press requires a machine in which you lie back and force a weighted platform up with both feet. This exercise requires you transfer power all the way from the core of your buttocks through your legs to extend the platform. Find a weight that is somewhat challenging and do three sets of 10.
Leg Curls
The hamstring muscles are located on the back of the thigh and run right into the hip and gluteus maximus. Leg curls are performed in a sitting position and use weighted resistance to bend your heel toward your butt, flexing both the hamstring and gluteus maximus. Increasing the weight will increase the tone and strength in your rear end. Try three sets of 10 and increase the weight with each workout.
Wall Sits
The gluteus maximus is responsible for letting you rise from a sitting position. It is also involved in stabilizing the sitting position. Usually a chair relieves the strain on the muscle, but sitting against the wall fully engages the gluteus maximus. Stand with your back against the wall and lower your body until your knees make a 90- degree angle. Hold this position for 30 seconds. Repeat three times.
Squats
Squats are essentially the same concept as the leg press, but in a standing position. Stand with your feet shoulder-width apart holding a weighted bar on your shoulder or weights in your hands. Bend down slowly, pausing at the bottom, and then rise back up. It is important to maintain good posture and to tuck your stomach into your spine as you proceed through the squatting motion. Start with three sets of 10. If you increase the amount of weight, you can decrease the number of repetitions.
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