Having a flat backside can make your swimsuits appear baggy and cause self-consciousness when wearing form-fitting jeans or skirts. Fortunately, you can build a bigger butt by developing the muscles in your glutes. Strength-training exercises that target each area of the glutes, including the gluteus maximus, medius and minimus, add perkiness to your posterior.
Standing Leg Extension
Standing leg extensions target the gluteus medius and minimus. Stand with your feet together and hold on to the back of a chair or stationary post for balance. Extend your right leg straight back behind you while squeezing your glutes. Keep your chest elevated and lift your leg up as high as you can. Don't allow your body to lean forward in an attempt to lift your leg higher. Hold this position for three seconds and slowly lower your leg down to the starting position. Repeat the motion for three sets of 20 repetitions on each leg.
Stepups
Stepups work the gluteus maximus, hamstrings and quadriceps. Stand in front of a flat bench or aerobic step with arms at your sides and a dumbbell in each hand. Keep your chest lifted and step up onto the bench with your right foot. Bring your left foot up together with your right. Step down leading with your right foot and bring your left foot down, returning to the starting position. Repeat the exercise for three sets of 20 repetitions on each leg.
Stability Ball Hip Raises
Stability ball hip raises stimulate each section of the glutes and hamstrings. Begin seated on the stability ball. Walk your feet forward until your head and neck are resting on the ball. Rest your arms across your stomach. Press your hips toward the ceiling into a bridge position while squeezing your glutes. Hold this position for three seconds. Slowly lower your hips down toward the ground. Repeat the movement for three sets of 20 repetitions.
Donkey Kickbacks
Donkey Kickbacks recruit the gluteus maximus, medius and minimus. Begin on the floor on all fours. Place a dumbbell behind your right knee. Squeeze your right foot toward your butt to keep the dumbbell in place. Press your right heel up toward the ceiling while keeping the knee bent and foot flexed. Tighten your glutes at the top of the movement. Slowly lower your right leg down to the starting position, but don't allow the right knee to rest on the ground in between repetitions. Repeat for three sets of 20 repetitions on each leg.
References
- Bodybuilding.com: Glute Exercises and Anatomy
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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