Lower Butt Exercises

A tight, lifted butt is what many people spend hours in the gym trying to achieve. The goal is to have obvious definition between the lower butt and the back of the leg. You can shape your lower butt by performing exercises that target the gluteus maximus and hamstring muscles. Toning and strengthening these muscles will give you the shape you are looking for.

Squat Dip

The squat dip works your glutes, hamstrings and quadriceps muscles. Stand two feet in front of a chair with your back toward the chair and your legs hip-width apart. Pull your belly button in, stabilize your abdominal muscles and stand tall. Transfer your weight to your right foot. Lift your left leg and push it behind you to rest the top of your foot on the seat of the chair. Maintaining a tall torso, bend your right knee and slowly lower into a single-leg squat, allowing your left knee to drop toward the floor. Continue down until your right thigh reaches horizontal and your knee is aligned over your ankle. Push through your right heel to straighten your leg and return to the standing position. Complete the desired number of reps and then repeat the squat with your left leg.

Good Morning

The good morning exercise targets the gluteus maximus and works to lengthen and tone the hamstrings. Never perform this exercise with heavy weights, an unloaded barbell is sufficient. Stand with your feet hip-width apart and position a barbell across your upper back and shoulders. Secure the bar in place with a comfortable overhand grip. Pull your belly button in, contract your abdominal muscles and straighten your back. With your legs straight, bend forward at the waist, maintaining a straight back. Continue down until you feel a stretch in your hamstrings and then push your hips forward to return your torso to the upright position. To make this exercise easier, bend your knees slightly.

Glute Activation Lunge

The glute activation lunge works the gluteal muscles, hamstrings, quadriceps and the abdominal muscles. Stand with your legs slightly apart, extend your arms straight out at chest-level, squeeze your shoulder blades, contract your abdominal muscles and straighten your torso. Transfer your weight to your left foot and with your right leg take a large step forward and across your body. Your torso and left leg should maintain the position from which you started. Once your right foot is securely planted on the ground, bend at the hips by pushing them backward and begin to transfer your weight to your right leg. Continue shifting until your right thigh becomes horizontal and your knee is aligned over your ankle. Your left leg should be nearly extended. As you are lunging into your right leg, simultaneously rotate your torso to the right to fully activate your gluteal muscles. Push through your right heel to straighten your leg and return to the starting position. Repeat the lunge with your left leg.

Dumbbell Bench Step-up

The dumbbell bench step-up develops strength in your gluteus maximus, hamstrings and quadriceps. Stand with an exercise bench in front of your legs and hold a dumbbell in each hand with your palms in. Contract your abdominal muscles and straighten your back. With your right leg, step onto the bench, following with your left leg so that at the end of the movement both feet are flat on the bench. Slowly step off the bench leading with your left leg. Repeat the step up with your left leg and continue to alternate legs until you complete your desired number of reps.

Straight Leg Deadlift

The straight leg deadlift activates the gluteus maximus and lower back muscles and stretches the hamstring muscles. Stand with your feet hip-width apart and your shins against a barbell. Leading with your chest, bend forward at the waist with your legs straight and back arched. Grasp the bar with an overhand grip. Keeping your arms relaxed, stand up straight by pushing your hips forward, maintaining a straight back and tight abdominals. Squeeze your glutes at the end of the movement and then bend forward to return the bar to the floor. Lighter weight will stretch your hamstrings, while heavier weight requires more work from your gluteal muscles.