A firm, tight butt does more than just look good in your jeans, it's important for overall fitness. As the largest muscles in the body, the gluteus maximus work hard to support your back and keep you mobile. You don't need equipment to exercise your butt to get it and keep it in shape -- even taking regular, vigorous walks can enhance your derriere. For maximum efficiency, repeat each set of exercise repetitions three times.
Squats
Squats are performed while standing. Keep your back straight and your weight on your heels to prevent working the front of your thighs more than the butt muscles. To perform a basic squat, bend your knees as if you're going to sit down, until they reach a 45 degree angle, with your knees over your toes. Stand back up and repeat 10 times.
A single leg squat can intensify the workout. Step back with one foot, but keep your weight on the front foot. The movement is the same as for the basic squat, using only the front leg. Use the back leg for balance only. Repeat 10 times, then switch legs.
Lunges
To start a lunge, stand with your back straight and feet together. Take a big step forward and rest your weight on your front foot. Drop your hips and bend your forward knee into a 45 degree angle. Your back knee will come down and nearly touch the floor. Push back up with your heel into a standing position with feet together. Repeat 10 times, then switch legs.
A side lunge works the side of the gluteus maximus. Start by standing with your back straight and your feet slightly apart. With your right foot, take a large step out to the right side. With your weight on the right foot, bend the knee into a 45 degree angle, then push back up into your starting position. Repeat 10 times, then switch legs.
Bridges
Bridges are performed on the floor. Lay down with your arms at your sides. Bring your knees up until they form a 45 degree angle and keep your feet flat on the floor. Raise your hips off the floor until your torso and legs form a straight line. Lower down to the floor and repeat 10 times.
To add intensity to a bridge, lift one leg and rest the ankle on the knee. Raise your hips using one leg. Repeat 10 times, then switch legs. Remember to lift with your buttocks and squeeze them together as you perform bridges.
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