The muscles of your buttocks, the gluteus maximus and minimus, do more than just make you look good in a pair of tight jeans. These muscles are also responsible for helping you extend your leg behind you when performing activities like running and walking. Exercising these muscles against resistance will help you develop a strong, muscular butt.
Squat
The fitness website ShapeFit.com calls the squat the "single best exercise for strengthening, toning and shaping the thighs and butt." It can be performed using your bodyweight, a pair of dumbbells or a barbell depending on your fitness level. Stand with your feet about shoulder-width apart and your back directly in line with your hips. Bend both knees at the same time and lower your upper body toward the ground. Continue bending your knees until your thighs are about parallel with the ground. Hold this position for a second and then straighten both legs to return to the starting position. Repeat.
Lunge
Like the squat exercise listed above, you may choose to perform this exercise with your body weight, a pair of dumbbells or a barbell as extra resistance. Stand with your feet about shoulder-width apart and step forward with your right leg in an exaggerated step. Begin bending both legs while keeping your head and shoulders directly above your hips. Continue bending your legs until your left knee is nearly touching the ground and your right thigh is about parallel to the ground. Hold this position for a second or two, then straighten both legs and return to the starting position. Repeat for an equal number of repetitions using both legs in the front position.
Hip Lift
Lie on your back with your feet flat on the floor and your arms at your sides with your palms facing the ground. Lift your hips off the ground until there is a straight line from your shoulders to your hips. Hold this position for a couple of seconds and then use a slow and controlled motion to return to the starting position. Repeat. You can make this more difficult by lifting one leg off the ground and straightening your knee while your hips are elevated. If you choose to perform this progression, be sure that you perform an equal number of repetitions using both feet.
Hip Extensions
Lie on your stomach a bed or a weight bench at the gym, with your hips positioned on the edge and your thighs, knees and feet hanging freely over the edge. Use the muscles of your buttocks to lift your legs until they are in line with your upper body. Lift one leg higher than the other as if you were performing a flutter kick while swimming. Begin alternating your upper legs as if you were kicking your feet while swimming. Repeat until exhaustion.
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