A shapely butt might look good in a pair of tight jeans, but it is also a sign of lower body strength and power. The size and shape of your butt, technically known as the gluteus maximus, or glutes, for short, is often influenced by genetics, but proper exercise will bring results that will firm and tone the area.
Squats
The squat is considered the "king of exercises" because it works all of the major lower body muscle groups and supporting muscles. This includes the glutes, which are a key muscle group in driving the movement. Stand regularly with a barbell resting on your upper shoulders and back. Use your hands to balance the bar. Bend at the knees and hips, lowering yourself until your thighs are parallel with the ground. Pause, then use an explosive motion to straighten your knees and return to the starting position. Your feet should stay firmly on the ground without rolling and your knees should not move to far past your toes. This exercise can be replicated with dumbbells, resistance bands and machines.
Lunge
The lunge is another exercise for working the glutes. Pop star Jessica Simpson is an advocate of this exercise, which also works the quadriceps and hamstrings. Stand holding a pair of dumbbells in each hand and bring one leg forward, maintaining balance while you stand. Bend at both knees and lower your body toward the ground until your back knee almost touches the ground. Pause, then straighten your legs to return to the starting position. Don't let your knee go too far past your toe on your front leg. Switch positions to work the opposite leg. This exercise can also be performed with a barbell and resistance bands.
Deadlift
The deadlift is an exercise that can pay dividends for the glutes, hamstrings and lower back if strict form is used. Stand with your feet hip-width apart and hold a barbell in front of your thighs. Keep your back flat and torso straight and bend forward at the hips to lower yourself until the barbell reaches your shins. Squeeze your glute muscles to raise your body back up to the starting position. Keep the bar close to your body and maintain a slight bend in your knees. You will feel a pull in the back of your legs and butt when performing this exercise properly. This exercise can also be performed with dumbbells, resistance bands and machines.
Hip Extension
Hip extensions, sometimes called flutter kicks, are a great exercise for creating a burn in your butt and hamstrings. Lie facedown on a bench with your hips hanging off the edge. Straighten your legs and let your toes rest lightly on the floor. Squeeze your glutes and hamstrings to bring your legs level with your hips. Lift one leg higher than the other and quickly cross them back and forth, switching which leg is raised higher each time. Because no weight is being used, this exercise is appropriate for being completed until exhaustion.
Frog Squat
The frog squat is essentially a combination of the squat and the leg extension. This movement puts tremendous emphasis on the glute muscles without the need for additional weights. Lower yourself into a deep squatting position with your forearms on your thighs to take some of your weight off your legs. Your thighs should be slightly below hip-level. Bend only at the knees to straighten your legs as much as possible. Pause, then slowly return to the starting position. Work slowly and concentrate to avoid injury to your knees and work your glutes as efficiently as possible.
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