Your butt, thighs and hips are made up of several large muscles. In anatomic notation, the muscles in your butt are known as the glutes. The quadriceps are found on the front of your thighs, the hamstrings are on the backs; and the muscles in the hips are known as the abductors. The most effective exercises for these areas are ones that involve more than one muscle at a time. These are known as compound exercises, and a majority of them can be done with free weights.
Sumo Deadlifts
Sumo deadlifts work your inner thighs, butt and hamstrings, and they require a barbell. Place a weighted barbell on the floor, and stand behind it with your feet in a wide stance and your toes turned out 45 degrees. Slowly bend your knees and hips to lower your body, grab the bar with a shoulder-width grip and lift it off the floor as you come to a standing position. After pausing briefly, slowly lower and repeat for 10 to 12 repetitions.
Step-ups
Step-ups require a bench, and they work your glutes, quads, hamstrings and hips. Stand behind the bench with your feet hip width apart and dumbbells held at your sides with your palms facing in. In a steady motion, place your right foot on the bench, lift your body up and raise your left knee in front of you until your thigh parallels the floor. Slowly lower back onto your left foot, then place your right foot down. Repeat with your left foot on the bench, and continue to alternate until you've done 10 to 12 reps with each leg.
Split Lunges
Split lunges work your butt, thighs and hips, and they are performed with a bench. Stand with your back to the bench, and hold dumbbells in your hands. Carefully place the top of your left foot on the bench and step forward slightly with your right foot. Keeping your back straight, core tight and gaze fixed forward, lower yourself down by bending your right knee. Once your right thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch sides. If you are off-balance when doing these, use your body weight only and lightly hold on to a nearby workout chair or wall for stability.
Good Mornings
Good mornings are lower-back exercises that also work your butt and hamstrings. Stand with your feet shoulder width apart while holding a barbell across your shoulders with a wide grip. The bar should be behind your neck. Keeping a slight bend in your knees, bend forward at the waist as you lower your upper body toward the floor. Once you feel a strong contraction in your hamstrings, rise up and repeat 10 to 12 times. When bending over, make sure to push your butt backward.
Hamstring Curls
Hamstring curls work your butt and hamstrings, and they are done with an exercise ball. Lie face-up on the floor with your arms at your sides and your heels placed on the ball. While pressing down, lift your hips in the air and roll the ball toward your body by contracting your hamstrings. Once your heels are close to your butt, lift slightly higher and squeeze your glutes forcefully. Slowly return to the starting point and repeat for 10 to 12 repetitions. To make this exercise more intense, perform it with one leg at a time.
Standing Abduction
Standing abduction works your hips and outer thighs. Stand with your feet hip width apart, place one hand on a chair or wall for support and raise your left foot off the floor slightly. In a sweeping motion, raise your leg laterally to your left as high in the air as possible; slowly lower it and repeat. Once you have done 10 to 12 reps, switch sides. You can increase the resistance by wearing ankle weights.
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