There are a number of exercises you can perform to work the lower buttocks and hamstrings. The buttocks are made up of three core muscles: the gluteus medians, minimus and maximus. The gluteus maximus muscle is the largest and is located in the lower section of the buttocks. Your hamstrings are large muscles stretching from your buttocks to the back your knees.
Squat
The squat exercise is a favorite among bodybuilders and for good reason. It tones and bulks the buttocks and hamstring muscles effectively. As Bodybuilding.com demonstrates, take the weight of the barbell on the back of your neck and shoulders. With feet shoulder-width apart, squat down until the buttocks are in alignment with the knees, feel the tension, and then come back up for the completion of one rep. Perform three work sets of five reps.
Squat With Ball
For the ladies who are looking to tone rather than gain mass and do not want to work with big weights, the squat with ball is an effective variation. Pin a Swiss ball between the wall and the curve of your back. Keep feet shoulder-width apart and knees bent. Squat down approximately five to ten inches, allowing the ball to roll up your back. The tension will be felt in your hamstrings at the bottom of the motion. Perform sets of five reps to begin.
Stiff Leg Barbell Deadlift
Stand with feet shoulder-width apart as you hold a weighted barbell at full extension of your arms. To perform the exercise, simply lean forward and lower the barbell to approximately five inches below the knee caps before coming back to start position, as shown by Bodybuilding.com. Keep back straight and head up at all times. Feel the tension particularly in the hamstrings. Perform three work sets of five reps.
Dumbbell Lunges
A lighter lower buttock and hamstring workout is the dumbbell lunge. Hold two dumbbells of comfortable weight at your sides as you stand up straight. To do the exercise, take a large step forward. The knee of the front leg should be almost bent at 90 degrees while the back foot remains planted at the toes. Feel the tension in the legs before switching sides. Perform five to twelve reps.
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