Exercises For The Best Butt

While squats are often associated with achieving a firm tush, a variety of exercises targeting your buttocks may work just as well, if not better. In fact, a study in the January/February 2006 issue of "Fitness Matters," an American Council on Exercise publication, found that the quadruped hip extension exercise builds the most muscle in the buttocks compared to a series of other exercises, including squats. By performing a range of simple strength-training exercises at home, you can tighten your muscles for a toned and sculpted bottom.

Quadruped Hip Extension

Get on your hands and knees on an exercise mat. Keep your head in line with your spine and tighten your abdominal muscles. Slowly raise your left leg, keeping it bent at the knee until your thigh is parallel to the floor. Pause before gently lowering your leg. Repeat the exercise eight to 12 times with your left leg and then your right leg.

Chair Bridge

Lie flat on the floor with your calves and feet resting on a chair and arms by your sides. Tighten your abdominal muscles, press your heels against the chair, and gently lift your pelvis and upper back off the floor. Make sure your body forms a straight line from your knees to your shoulders. Hold the position for four seconds before slowly lowering your body.

Step Ups

Position a step or box in front of you. With a 3- to 5-lb. dumbbell in each hand, step onto the box with your left foot, allowing your right foot to hang off. Pause and gently step back down onto the floor. Repeat the exercise eight to 12 times before switching legs.

Lunges

Standing with your feet hip-width apart and arms by your sides, tighten your abdominal muscles and take a large step forward with your right foot. As you step forward, bend both knees, ensuring your right knee does not extend past your right ankle. Lower your body until you your left leg is only a few inches from the floor. Pause and slowly return to the start position. Repeat the exercise and switch legs. To increase the difficulty of the exercise, add weights or keep your back leg straight while lunging.

Toe Taps

Lie on an exercise mat with your knees bent and feet flat on the floor. Keeping your knees bent, gently raise both legs until your calves are parallel to the floor. Gently tap your left toes to the floor first and then your right toes. Repeat the exercise for one minute.

Single-Leg Raises

Stand with a 5-lb. dumbbell in each hand, feet shoulder-width apart. Bend your right leg backward so it is slightly off the floor. Slowly raise both arms in front of you until you reach the height of your chest. Raise your left arm above your head and hold the position for a count of three. Lower your arm to the starting position and repeat with your right arm before switching legs.

Squats

Standing with your feet shoulder-width apart, bend your knees and slowly squat down toward the floor as if you are going to sit in a chair. Avoid rounding your back and squat only until your thighs are parallel to the floor. Slowly return to the start position and repeat. To increase the intensity of the exercise, hold an 8- to 10-lb. dumbbell in each hand during the routine.