The buttocks, or glutes, are the largest muscle group in the human body. The best way to target the glutes in exercise is to focus on hip extension, aligning the femur, or upper leg bone, with the spine, as this is the movement for which the glutes are primarily responsible. To see the best results, use a well-rounded fitness and nutrition program. Spot reducing, the concept of working one body part and expecting changes, is a myth.
Stepup
The stepup can help shrink and tone the buttocks. Stand up straight behind a bench ranging in height from 12 to 24 inches and place your right foot on the bench. Transfer your weight to the right leg. Use only your right leg to push yourself up to a standing position on the bench. Return to the starting position and repeat 15 to 20 times before switching to the left leg. Maintain an upright posture throughout the exercise.
Reverse Lunge
The reverse lunge is another exercise that targets the glutes. Start by standing up straight, and take a large step back with your right leg. Bend both knees to 90 degrees; the right knee should not touch the ground during this exercise and your weight should be evenly distributed throughout the lunge. Return to the starting position and repeat 15 to 20 times, then switch legs.
Sumo Squat
The sumo or plie squat is another simple exercise that doesn't require special equipment to do, just your bodyweight. Stand with your feet slightly wider than shoulder-width apart, toes angled outward. Keep your back straight and chest high as you squat down. Your shins should continue to be perpendicular to the ground, and at the lowest point in the squat your knees should be directly over your heels. As you return to the standing position, emphasize the use of your glutes by flexing your butt. Do 15 to 20 repetitions.
Superman
The superman focuses more on the upper portion of the glutes and helps give shape to the area. Lie down on your stomach with your hands reaching out in front of as if you're flying. Lift both legs and arms simultaneously, keeping all four limbs fully extended. Just as you did with the sumo squat, emphasize the muscle action of the glutes by flexing your butt. Hold the peak of the exercise for a few seconds and return to the starting position. Do 15 to 20 repetitions.
