In addition to toning and tightening your butt, or gluteus maximus, regular strength training develops bone density, boosts your stamina, flexibility and balance, promotes a general sense of well-being and raises your metabolism by adding lean muscle mass to your body. MayoClinic.com recommends performing each glutes exercise with enough weight to fatigue your muscles in about 12 repetitions.
Smith Machine
Health Services at Columbia University recommends both static lunges and squats to add muscle to your glutes. Both exercises can be performed with the help of a Smith machine. A Smith machine consists of a large rectangular metal frame with a vertical track on each side. Weight can be added to each side of the barbell running along the track. To perform a squat, set the barbell at shoulder level, and stand beneath it, letting the bar rest across the back of your shoulders. Stand with your feet shoulder-width apart and your hands gripping the bar above your shoulders, palms facing forward. Push your hips down and back as you lower your torso, until your thighs are parallel to the floor. Keep your back straight with your knees behind your toes the entire time. Push back up into the starting position. For static lunges, stagger your legs one in front of the other. Hold the barbell across your shoulders as you slowly lower your back knee toward the floor, keeping your back straight and your front knee behind your toes.
Leg Extension
The leg extension machine primarily works your quadriceps, but gives your glutes a workout as well. Make sure the machine allows you to sit with your knees at a 90-degree angle in the starting position. If your feet are any farther back, the low angle puts unnecessary stress on the joint. Sit at the machine with your feet under the foot pads and your hands lightly gripping the handles at your sides. Push the foot pads up toward the ceiling, keeping your toes pointed in toward your shins. Hold your legs up, parallel to the ground, before slowly returning to the starting position.
Leg Curl
Leg curl machines come in two types: sitting or standing. Health Services at Columbia University recommends the lying variation to hit your glute muscles. Lie face-down at the machine with your feet tucked under the foot pads and your hands gripping the handles to either side of your head. Curl your ankles toward your glutes, and squeeze your hamstrings at the top of the motion. Slowly return to the starting position.
Leg Press
The leg press machine is an all-in-one lower body exercise, working your glutes along with your hamstrings, calves and quadriceps. Set the sliding bench so your knees bend at a 90-degree angle in the starting position. Sit with your feet shoulder-width apart on the foot platform. Push your torso up and back until your legs are fully extended, but avoid locking your knees. Slowly return to the starting position.
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