If your backside needs a little lift, you're not alone. According to the American Council on Exercise, having a better rear view is one of the chief reasons people exercise. ACE commissioned a study in 2006 to evaluate which exercises firmed the fanny fastest, comparing them to the gold standard, squats. Vertical and horizontal leg presses scored the worst, about 30 percent less effective than squats in a measurement of mean peak muscle activation for the gluteus maximus and gluteus medius. But a few exercises scored even higher, stepping up the basic squat for a more defined derriere. Do 10 to 15 repetitions of each exercise in this circuit.
Dumbbell Front Squat
Don't waste your time in the gym with poorly executed squats. Instead, make sure your knees point straight ahead and push through your heels as you lower your hips toward the floor. Return to the starting position for one repetition.
Step-Ups
Give your glutes a lift with step-ups onto a tall bench, about 15 in. Make sure to press through your heel as you raise and lower yourself through each repetition. Tap the top of the bench with the opposite foot for all reps, and then switch legs.
Romanian Deadlift
If your junk in the trunk is just dead weight, try the Romanian deadlift. Holding a barbell in front of your thighs with palms facing toward your thighs, slowly lower the barbell down your leg toward the floor while you hinge forward from your hips. Contract your abdominals as you return to the starting position.
Quadruped Hip Extensions
The ACE study found Quadruped Hip Extensions 80 percent more effective at recruiting the gluteus medius than regular squats. To perform this exercise, get on your hands and knees. Lift one leg, keeping it bent at a 90 degree angle as you thrust it backward, as if trying to stamp the sole of your shoe on the ceiling. Complete all reps before switching legs.
Supermans
Pulling from Pilates and ballet, supermans use small movements for big results. While lying on the floor on your stomach with arms outstretched in front of you, raise one leg and alternate arm a few inches off the floor, holding the position for one count. Repeat on the opposite side.
Supine Hip Lift & Knee Press
The key to a better backside is working the muscles of your butt, hip and thigh from different angles. The supine hip lift and knee press activates your glutes as you lie on your back on the floor with your heels placed on the edge of a bench. Knees should be bent, stacked over your hips. Lift your hips as you squeeze your buttocks and press your knees together.
Stability Ball Hamstring Curl
For a real challenge to your balance and stability, lie on your back on the floor with arms outstretched to the side and your calves on the top of a stability ball. Raise your entire body up in a straight line. Bend your knees as you curl the ball toward your hips. Slowly return to the starting position.
Side Lying Hip Abduction
To work your glutes from yet another angle, lie on your side with legs stacked and head braced in your hand. Raise the top leg to about a 45 degree angle. Lower slowly. Use weights on your ankles for more resistance if needed. Repeat on the opposite leg.
Side Lying Leg Circles
Move from leg abductions to leg circles to use range of motion to further activate your butt. With leg raised, trace around a small, imaginary circle with your toe. Repeat in the opposite direction and then with the opposite leg.
Dumbbell Lunges
The ACE study found lunges 60 percent more effective than squats. Stand with feet hip-width apart and a dumbbell in each hand. Lift one leg and strike the floor in front of you, heel-first. Bend both knees until the back knee almost touches the floor. Push through your front heel as you return to the starting position. Repeat and switch legs.
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