The muscles in your butt consist of the gluteus minimus, medius and maximus. In addition to helping you look good in your favorite pair of jeans, these muscles provide stability to your pelvis, help you climb stairs and perform activities that involve extending your hips. There are a variety of exercises you can work into your routine to strengthen and firm these muscles, say researchers at the La Cross Exercise and Health Program on the campus of the University of Wisconsin-La Crosse. In a 12-subject study conducted in 2006 and funded by the American Council on Exercise, executive director John P. Pocari and his team concluded that single-leg squats, quadruped hip extensions, step-ups, lunges and four-way hip extensions were as effective as traditional squats at firming your butt. ACE provides detailed instructions on how to successfully perform these exercises on its website.
Dumbbell Step-up
Start this beginner-level exercise by standing with your feet a hip-width apart as you hold a pair of dumbbells at your sides with your palms facing inward. Step up with your right leg and place your foot firmly on a stair or other platform in front of you, then step up with your left leg onto the platform. While stepping up, keep your body forward and limit excess body movement. Next, step down and backward with your left leg and follow with your right leg to resume your starting position. Complete 12 to 15 repetitions of the exercise.
Side-Lying Hip Abduction
The side-lying hip abduction also targets your butt and hips. Start the exercise by lying on one side with your legs extended out from your body and your feet together, at the same angle as if you were standing. Support your head with your lower arm, making sure it stays aligned with your spine. Align your hips and shoulders vertically. Without rotating your body, raise your upper leg off of the lower leg until your hip tilts upward. Lower your leg in a controlled manner and return it to the starting position. Complete a set of 12 to 15 reps, then roll over and repeat on the opposite leg.
Forward Lunge
The forward lunge is an intermediate level exercise. Start the exercise by standing with your feet together and your shoulders back and down. Lift one foot off of the floor and step forward placing first your heel, then the rest of the foot firmly on the floor. When stepping forward keep your knee in line with your toes. Drop your hips to the floor and lower your body until your front thigh becomes parallel with the floor. Keep your back flat by bending forward. Push off again with your front foot to return to the starting position. Complete a set of 12 to 15 reps, then repeat the exercise on the opposite leg.
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