Firm and tone your butt with exercises that use multiple muscles, including your gluteus maximus, gluteus medius and gluteus minimus. While the gluteus maximus is your main glute muscle, the gluteus medius and gluteus minimus are responsible for abducting your hip. Hip abduction is a term that describes moving your leg away from your body, but only to the side. For a total butt workout, select exercises that work your gluteus maximus and hip abductors.
Dumbbell Lateral Step-up
While this exercise targets your gluteus maximus, it also engages your gluteus medius and minimus as stabilizer muscles. The dumbbell lateral step-up also works your legs, lower back and abs.
To perform the dumbbell lateral step-up, stand between two exercise benches or two aerobic steps. Position the benches next to your sides and parallel to each other. Grasp a dumbbell in each hand with your arms against your sides. Step to your right and up onto the bench. This move should lift your left leg up in the air while your right foot supports your weight on the bench. Place your left foot back on the floor, followed by your right foot. Step to your left and up onto the other bench. Place your right foot back on the floor, followed by your left foot. Repeat.
Reverse Dumbbell Lunges
During reverse dumbbell lunges, hold a pair of dumbbells at your sides for weight. Step your foot backward instead of forward to perform a reverse lunge. Stepping back extends your hips and engages your glute.
To perform a right reverse lunge, stand with your feet together and your back straight. Step behind you with your left foot and touch the ball of your foot to the floor. Bend your knees until they each form right angles. Push off the ball of your left foot and return to your starting position. Step back with your right foot to perform a left reverse dumbbell lunge.
Weighted Lying Hip Abduction
The weighted lying hip abduction targets your gluteus medius and gluteus minimus. This exercise requires a barbell with an exercise plate on one side--you also can use a weighted bar or an ankle weight.
To perform this exercise, lie on your left side with your upper body propped up on your left forearm. Stack your legs and rest the bar on top of your right leg with your right foot touching the exercise plate. Raise your right leg toward the ceiling--keep your foot pointing straight ahead without rotating your leg or moving your pelvis. Lower your leg and the barbell. Switch sides and repeat.
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