Adequate strength in the butt muscles is necessary to successfully perform many athletic movements and daily living activities. The butt consists of three different muscles: the gluteus maximum, gluteus medius and gluteus minimus. They work to extend our hips, commonly necessary whenever we squat down or are standing up after bending over. A few simple exercises can strengthen your butt muscles.
Squats
Squats are considered the best exercise to develop the butt and legs. They might be difficult for beginners, but they can be completed without additional resistance until adequate strength is attained. Stand with your feet shoulder-width apart. Push your butt back, and bend your knees, squatting down in a similar movement as if you were sitting in a chair. Lower yourself until your thighs are parallel with the floor, then push yourself back up to the starting position. To increase intensity, hold dumbbells in your hands or a barbell on your shoulders.
Lunges
Lunges also develop the butt and legs but require each leg to work independently. Stand with your feet shoulder-width apart. Take a large step forward with your left leg. Lower yourself by bending your left knee, being careful not to allow your knee to exceed forward beyond your toe. Bring your left leg back up to the starting position, then repeat with your right leg. To increase intensity, dumbbells can be held in your hands, or a barbell can be placed on your shoulders.
Hip Extensions
Hip extensions specifically target the butt muscles and require each leg to work independently. Start in a four-point position, or on your knees and elbows. Drive your left leg back and up as far as you comfortably can, squeezing your butt muscles as you do so. Lower your leg to the starting position, and repeat. After you finish with your left leg, repeat with your right leg. To increase intensity, squeeze a dumbbell in your knee between your calf and thigh.
Hip Lifts
Hip lifts target the butt, hamstrings and lower back. Lie on your back, with your knees bent and your feet flat on the floor. Rest your arms by your sides. Push through your heels to lift your hips. With each repetition, come up until you make a straight line with your torso, then your hips to the starting position and repeat. To increase difficulty, do the movement with only one foot on the ground and the other leg straight in front of you.
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