Developing the butt or glute muscles can add shape and lift to your backside. The butt is made up of three muscles: the gluteus maximis, gluteus medius and gluteus minimus. An effective glute training routine should include exercises that stimulate each muscle. Incorporate weighted glute exercises in your full-body weight training program to strengthen and tone your butt.
Plie Squats
Plie squats engage your thighs while targeting your gluteus maximus. Begin in a wide stance while holding a dumbbell with both arms down in front of you. Lower your hips toward the floor until both knees are bent at a 90-degree angle. Squeeze your glutes and press up, returning to the starting position. Repeat for four sets of 12 repetitions.
Side Lunges
Side lunges recruit every angle of your glute muscles. Stand with your feet together with a dumbbell in each hand. Take a wide step to the side with your left foot. Drop your your hips until your left knee is bent at 90 degrees while your right leg remains straight. Press yourself up, and bring your right foot in together with your left. Repeat the lunging motion to the left for 12 repetitions. Perform four sets of 12 repetitions on each leg.
Weighted Bridges
Weighted bridges stimulate your hamstrings and gluteus maximus. Lie on the floor with your knees bent and feet on the floor. Hold a weighted plate with both arms crossed over your hips. Press your hips up toward the ceiling. Pause for one second, and lower your hips toward the floor. Return to the starting position. Repeat for four sets of 12 repetitions.
Donkey Kickbacks
Donkey kickbacks activate your glutes. Start on the floor on all fours. Position a dumbbell behind your left knee. Squeeze your left heel toward your glutes to hold the weight in place. Press your left heel up toward the ceiling, and slowly lower your leg down to the starting position. Repeat the motion for four sets of 12 repetitions on each leg.
References
- Bodybuilding.com: Glutes: Exercises and Anatomy
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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