The gluteus maximus, minimus and medius make up the area of the body known as the butt. These muscles are responsible for abduction, lifting the leg out to the side and extending the leg backward. Having strong glutes helps in sports like running and volleyball as well as everyday activities like climbing the stairs. The best butt and glute exercises are those that target the area to lift, sculpt and tone. When sculpting the glutes, it's best to use a variety of exercises and to train consistently.
Bridge Exercise
The bridge exercise strengthens the hamstrings, located at the back of the thigh, as well as the gluteus. To perform the exercise, lie on your back with your palms on the ground, arms alongside your body. Bend your knees and place your feet flat on the ground. Inhale and lift your butt off the ground while pushing down through your heels. Lift your hips up as high as you can and hold this position for one to two seconds before returning to the starting position. Repeat the lifting and lowering of your hips for 12 to 15 repetitions. To increase the intensity, perform the exercise with one foot on the ground and the other leg extended. You can also place both heels in the seat of a chair for added intensity.
Lunges
Lunges are good the glutes and they also incorporate the quadriceps muscle at the front of the thigh. To execute the lunge, stand upright with the legs hip-distance apart. Inhale and take a big step forward, bending both knees and lowering the body toward the ground. Keep your torso as upright as possible during this movement. Be sure not to allow the front knee to pass over the toes. Push off the back foot and step the feet together, to return to the starting position. Step with the opposite foot and repeat the movement on the other side. Repeat this exercise for an equal number of repetitions on each leg. Add hand weights, or lunge across the floor to make the exercise more challenging.
Incline Walking
The treadmill is an excellent tool for sculpting your best butt. Instead of the usual stroll on a flat surface, increase the incline to simulate walking on a hill. Try an incline of 6 percent or higher to tone the butt. Keep the walking speed on the treadmill at a moderate-to-fast pace, at or around 3 miles per hour. Refrain from holding on to the side rails and walk for at least 20 minutes. Squeeze your glutes with each step. Aim to increase your workout time to between 30 and 45 minutes of incline walking.
Cable Kickbacks
The cable machine can be used for more than just upper body workouts. Attach the ankle strap low on the cable pulley system to firm up your glutes. To perform the exercise, stand with one leg facing the machine. Select a challenging weight to lift during your workout. Attach the ankle strap to your leg and turn your pelvis forward. Extend the leg with the pulley attached straight backward and hold that position for one to two seconds before returning to the starting position. Perform 12 to 15 repetitions, then switch and perform the exercise with the other leg. Keep the knee of the nonworking leg slightly bent.
References
- "Strength Training Anatomy"; Frederic Delavier; 2006
- MyFit.ca: Butt Workout Exercises and Anatomy
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