Regular weight training can reverse the tendency to lose lean muscle mass as you age. In addition, weight training increases your bone density, helps in weight management, builds stamina and improves joint flexibility. To build up your gluteus maximus, or butt muscles, master proper technique and perform a single set with enough resistance to fatigue the muscles between 12 and 15 repetitions, suggests MayoClinic.com. Give your glutes at least one full day to rest between workouts.
Dumbbell Squats
Front squats, performed with either dumbbells or a barbell, work your glutes, quads and lower back. Stand with your feet hip-width apart and your toes turned slightly outward. Hold a dumbbell in each hand, letting the edge of each weight rest on your shoulder. Inhale as you drop your hips toward the floor, bending at the knee. Keep your back straight and your knees behind your toes. Continue to lower until your thighs are parallel to the floor. Exhale while pushing up through your heels, returning to the upright position.
Glute Kickbacks
Glute kickbacks work the glute and hamstring muscles of each leg individually. As your fitness level improves, attach ankle weights while you perform the exercise. Kneel on the floor with your hands positioned directly beneath your shoulders and your arms extended. Your knees should be bent so your back forms a straight line, parallel with the floor. Exhale as you lift one leg up behind you, maintaining a 90-degree bend in the knee. Raise the leg until your thigh continues the line made by your back. Inhale as you lower your leg back to the starting position. Alternate between your right and left leg.
Prone Hip Extension
Prone hip extensions use the weight of your legs as resistance to work your glutes and hamstrings. Wear ankle weights to add intensity to the exercise. Lie face-down on a bench with your hips positioned at the edge and your legs hanging off behind you. Lift your legs to form a straight line with your body. Hold the position for a count of five and lower your legs back to the starting position. Keep your abdominal muscles contracted throughout the movement.
Dumbbell Step-Up
Dumbbell step-ups work your glutes as well as the quadriceps along the upper front portion of your leg. Stand in front of a step or raised platform with your feet hip-width apart. Hold a dumbbell in each hand and let your arms hang naturally at your sides, palms facing in. Step up onto the platform with one foot, pushing off your back foot to bring your body up onto the platform with your feet together. Carefully step backward with your trailing foot, returning it to its original position on the floor. Shift your weight to your back foot and bring your front foot back to its original position. Keep your torso straight throughout the movement. Repeat with the opposite leg.
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