Exercises To Strengthen The Hips & Butt

The hips are the ball-and-socket joint at the top of your legs and are supported by a family of muscles, including the butt. These three muscles are more formally called the gluteals. The largest of these muscles, the gluteus maximus, facilitates extension and external rotation of the femur, or thigh bone, at the hip joint. The remaining two -- the gluteus medius and gluteus minimus -- produce abduction and internal rotation ranges of motion. Performing exercises to strengthen these muscles can help your hip joints function effectively and may help prevent injuries.

Butt Blaster

The butt blaster exercise targets all of the gluteal muscles through hip-joint extension, external rotation and internal rotation ranges of motion. The exercise also works other hip-joint muscles that assist with these movements. Sit on your knees on a padded surface and place a light dumbbell on your left lower leg, just behind your knee. Bend forward and place your forearms on the floor with your elbows below your shoulders. Flex your left lower leg to pinch the dumbbell against your upper leg, then extend your thigh upward until it is parallel to the floor. Rotate your thigh outward, then inward, from this position. Return to the starting position and repeat. Perform the exercise with your right leg as well.

Glute Activation Lunges

Glute activation lunges are slightly different than traditional lunges because you step forward at an angle rather than straight-forward. This movement recruits all three gluteals, whereas traditional lunges target only the gluteus maximus. Stand upright with your feet about shoulder-width apart and arms extended in front of your chest. Step across your left foot with your right, placing it about 6 inches in front of and outside your left foot. Squat down until your left knee nearly touches the floor and simultaneously twist 90 degrees to the right. Execute the movements in reverse order to return to the starting position, then repeat with your left leg. Continue alternating sides for your desired number of repetitions.

Rotational Step-Ups

Joe Dowdell, a personal trainer and owner of Peak Performance Strength and Conditioning, recommends performing rotational step-ups as part of a program to strengthen and tone the hips and butt. Eva Mendes, one of Dowdell's celebrity clients has used the exercise successfully, according to "Fitness" magazine. Stand with your left side closest to a box or step, 6 to 12 inches tall. Step sideways on top of the box with your left foot, then pivot your foot 90 degrees to the left, away from your body. Extend your left leg and move your right leg on top of the box, rotating the rest of your body as well. Step back down with your right foot, followed by your left, turning back to the starting position. Perform 12 to 15 repetitions, then switch sides.

Walking Side Lunges

This exercise strengthens all three gluteal muscles through hip-joint abduction, flexion and extension ranges of motion. You need a large, open floor to execute it properly. Stand on the left side of the floor with your feet close together. Step sideways 2 to 3 feet with your right foot, keeping your chest, hips and toes pointed forward. Then, squat down until your right thigh is parallel to the floor, keeping your left leg straight. Stand back up and slide your left foot toward your right to assume the starting position again, then repeat until you reach the opposite wall or perform 12 to 15 repetitions. Perform the exercise coming back across the room as well, leading with your left leg.