The gluteus maximus, medius and minumus comprise the gluteal muscles, which extend the hip and abduct or move the leg away from the body's center. Extensive sitting tightens the hip flexors and causes muscle imbalances that weaken the large, potentially powerful butt muscles. This imbalance, which the National Academy of Sports Medicine calls reciprocal inhibition, alters posture, causes faulty, injurious movement patterns and creates sagging butt syndrome. Reverse reciprocal inhibition by stretching your hip flexors with static stretches or by lying prone on a foam roller. Then, perform exercises that extend the hip and abduct the leg. Hold stretches for 30 seconds, and do three sets of 12 repetitions of each exercise.
Quadruped
The American Council on Exercise sponsored a 2006 study, which tested various butt exercises for gluteal muscle activation. The classic, quadruped exercise placed at the top of the list. Perform this exercise on your hands and knees. Bend the working leg, keeping the foot facing the ceiling. Engage your core to stabilize the spine, and squeeze your gluteal muscles as you lift the leg. Make this exercise more challenging by placing a weighted medicine ball into the groove of your knee, or a resistance band around your ankles. Increase the exercise's range of motion by kneeling on an incline weight bench. Extend the working leg and begin with the foot on the floor. If you have knee or wrist problems, supporting your weight on a slightly deflated stability ball takes pressure off your upper body and supporting knee.
Quadruped with Hip Abduction
The traditional quadruped uses hip extension, which works the gluteus maximus. The quadruped with hip abduction, often called "the fire hydrant," works the gluteus minimus and medius. Assume the all-fours position. Keep the working leg bent, lift it and bring it to the side, away from the center of your body. Avoid leaning into your opposite hip.
Squat with Hip Abduction
The American Council on Exercise researchers gave the traditional squat a high core for gluteus maximus activation, but a slightly lower score for gluteus medius activity. Add hip adduction to the exercise to engage the gluteus minimus and medius. Wrap a resistance band around your ankles. Stand with your feet separated at hip-width apart. Bend your knees and sit back, as if you were about to sit on a chair. As you extend your legs, keep your right knee facing directly ahead, and kick your leg to the side, against the band's resistance.
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