The butt contains three major muscles: gluteus maximus, medius and minimus. Squats are the common exercise used to firm up the glutes, but they are difficult to perform correctly. The American Council on Exercise cites exercises that are good alternatives and easier to perform properly. Strong glutes are important to keep pressure off your back during lifting and to provide functional strength for stair climbing and moving from sitting to standing.
Bridge Exercise
This basic exercise isolates the glutes and has many variations to prevent boredom. Lie on your back with your knees bent and raise your hips off the floor, making a straight line between your knees and shoulders. Squeeze your glutes and concentrate on using your butt muscles to produce the movement. Hold for 3 to 5 seconds and do 10 to 20 repetitions. To increase the intensity of the exercise, try straightening one leg and raising it off of the ground, giving the leg still on the ground a stronger workout. Another option is to place your feet onto a large Physioball, which provides an increased stability challenge and forces the glutes to work harder.
Clamshell Exercise
The clamshell exercise focuses on the gluteus medius, which is a smaller and weaker muscle than the maximus, and is an important pelvic stabilizer. Lie on one side with your knees bent to 90 degrees and your heels, hips and shoulders in a line. Lying with your back against a wall may help you maintain your form. Raise your top knee toward the ceiling rotating at the hip and keeping your heels stationary. Hold for 3 to 5 seconds and do 10 to 20 repetitions.
Quadruped Hip Extension Exercise
Start on your hands and knees, contracting your abdominals to keep your spine in neutral and avoid compensation with your back. Lift one leg up while keeping a 90-degree bend in your knee until the bottom of your foot is facing the ceiling. Repeat 10 times and hold each one for 3 to 5 seconds.
Step-up Exercise
Stand with neutral posture in front of a step that is approximately 15-inches tall. Place one leg on top of surface and transfer all of your weight to that leg stepping up onto the step. Use only the leg on the step to propel your movement, and do not push off with the leg on the ground. Slowly lower yourself back down to the ground and repeat 10 times on each leg. You can hold dumbbells in your hands to increase the intensity of this exercise.
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