Building a shapely backside involves more than just doing a few squats and jogging each week. An effective glute training routine should include exercises that stimulate each part of the area. The butt or glutes consists of three major muscles: the gluteus maximus, which is the largest muscle in the butt; the gluteus minimus, which is located in the hips; and the gluteus medius, which sits at the top of the butt. Exercises that recruit the gluteus medius and maximus help lift and shape your posterior.
Stability Ball Bridges
Stability ball bridges target the gluteus maximus while engaging the core muscles. Sit on the stability ball. Walk your feet forward until your head and neck are resting on the ball. Place your hands on your hips and lower your butt toward the floor. Squeeze your glutes and slowly press your hips up toward the ceiling so your body is in a bridge position. Lower your hips toward the ground, returning to the starting position. Repeat the motion for four sets of 20 repetitions.
Standing Leg Lifts
Standing leg lifts activate the gluteus medius. Stand with your feet together and place your hands on a stationary post or on the back of a chair for balance. Slowly raise your right foot behind you while keeping your leg straight. Keep your chest elevated while tightening your glutes and lifting your leg as high as possible. Lower your leg down to the starting position. Repeat for four sets of 20 repetitions on each leg.
Weighted Donkey Kickbacks
Weighted donkey kickbacks stimulate the gluteus medius and core muscles. Begin on all fours with your upper body resting on your elbows. Place a dumbbell behind your right leg and squeeze your heel toward your butt to keep the dumbbell in place. Slowly press your right heel up toward the ceiling while tightening your glutes. Lower your leg down and return to the starting position. Repeat for four sets of 20 repetitions on each leg.
Barbell Lunges
Barbell lunges work the gluteus maximus. Begin in a split stance with your right foot in front and left foot behind you. Both your feet should be facing forward. Place the barbell at the base of your neck on top of your trapezius muscle. Lower your hips toward the floor like you are about to kneel on the ground. Continue downward until your right knee is bent at a 90-degree angle. Keep your weight focused in your front heel and press your body up, returning to the starting position. Repeat the exercise for four sets of 20 repetitions on each leg.
References
- Bodybuilding.com: Glutes: Exercises and Anatomy
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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