There are two main types of exercises--isolation and compound. Isolation exercises involve one joint and work one muscle at a time. Compound exercises work more than one muscle and involve more than one joint. When working your hips, thighs and buttocks, focus on compound exercises which can target all three areas simultaneously. The main muscles of these regions are the hip abductors, quadriceps (front thigh muscles), hamstrings (back thigh muscles) and glutes (butt muscles).
Plie Squats
Plie squats, also known as sumo squats, work your glutes, inner quads and hamstrings.
Stand with your feet in a wide stance while holding two dumbbells straight down in front of your body. After turning your toes out 45 degrees, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times. Keep your back straight and core tight.
Side Lunges
Side lunges work your hips, glutes and outer thighs.
Stand with your feet hip-width apart and your hands in front of your chest. Steadily step laterally to your right, place your foot down and bend your knee. As you do this, push your butt back and feel the contraction in your right leg muscles. After you have lowered as far as possible, step back to the starting point and repeat on the other side. Continue for 10 to 12 repetitions. When doing these, keep your back straight, core tight and do not let your knee go past your ankle when lunging. To increase the resistance, hold a medicine ball in front of your chest.
Deadlifts
Deadlifts work your glutes, hamstrings, quads and hips, and are done with a barbell.
Place a weighted barbell on the floor and stand behind it with your feet shoulder-width apart. After bending your knees and hips, grab the bar with a shoulder-width grip and lift it off the floor as you come to a standing position. Slowly lower it to the floor and repeat 10 to 12 times.
Side Step-ups
Side step-ups work your glutes, hips and outer thighs.
Stand laterally to a weight bench with your right side facing it. After placing your right foot on the bench, press down, lift yourself in the air and raise your left knee up until your thigh parallels the floor. Slowly lower yourself down and repeat. Once you have done 10 to 12 reps, switch sides. For added resistance, hold a medicine ball in front of your chest.
Leg Curls
Leg curls isolate your hamstrings and are done on the leg curl machine.
Lie face-down with your lower legs hooked under the padded support lever and your hands grasping the handles by the bottom of the machine. Steadily raise the lever up by bending your knees and contracting your hamstrings. Once your heels are by your butt, slowly lower and repeat 10 to 12 times.
Standing Abduction
Standing abduction isolates your hip muscles.
Stand with your feet hip-width apart and your hands on your hips. Carefully raise your right foot off the floor and lift your leg in the air laterally to your right as high as possible. After holding for a second, lower and repeat. Switch sides after 10 to 12 reps. If you have trouble balancing, lightly place your hand on a chair or wall.
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