Firming your butt means building strong glutes. The gluteal muscles form the shape of your butt. Understanding the functions of the gluteal muscles will help you choose exercises that emphasize their movements. The gluteus maximus, the largest of the glutes, extends your hips, when you climb stairs, jump or extend your thigh back, for example. The gluteus minimus and gluteus medius abduct your hip --- or move it laterally from the centerline of your body --- and stabilize your pelvis when lifting your leg.
Power Squats
The power squat targets your glutes, boosts your cardio and works your hamstrings, quadriceps and calves. Start in a squat position, your feet hip-width apart, legs bent and arms by your sides. Swing your arms up and over your head as you jump. Land with your knees bent to absorb your weight. Swing your arms back and repeat the next jump immediately without pause. Perform 10 to 20 jumps in each set.
Bridge
The bridge isolates the gluteus maximus. Start lying on your back. Bend your knees and draw your heels close to your buttocks. Your feet, shoulders and neck form the supportive foundation of the exercise and remain firmly on the floor. Lift your hips and squeeze your buttocks at the top of the bridge. Hold for two counts. Lower your hips, letting them graze the floor but not rest, until you finish a set of 10 to 15 repetitions.
Donkey Kicks
Through active hip extension, the donkey kick targets your gluteus maximus and hamstring. Your gluteus minimus and medius work to stabilize the foundation leg. Start on hands and knees. Lift your right leg back and up until your right thigh is parallel to the floor. Lower your leg with control. Pause without allowing your leg to rest on the floor, and then repeat. Perform 10 to 15 repetitions, then switch legs to work your left-side buttock.
Lateral Lifts
To form a butt dimple, target the gluteus minimus and medius muscles. Hold a rail, wall or other sturdy object to maintain stability. Shift your weight to your left leg. Stretch your right leg to your right side and, without altering the position of your pelvis, slightly revolve your leg inward at the base of your hip. Leading with the inside of your right heel, lift your right leg directly up on your right side no more than 12 to 18 inches off the floor. If you are lifting your leg much higher, or if you are feeling the exercise in the front of your leg rather than on the right side of your butt, you likely have your leg rotated outward rather than inward, which is incorrect. Perform the exercise 10 to 15 times on each leg.
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