The muscles in the butt consist of the gluteus maximus, gluteus medius and gluteus minimus. Together, they are often referred to as the "gluteals" or just plain "glutes." In building these muscles, you need to understand their function. Whenever the upper leg is going into "extension," the butt muscles are activated. An example is when you go from a seated to a standing position. The upper thigh starts in a bent position and then straightens. The exercises to develop the butt muscles involve extension and, as an added benefit, they will tone your legs.
Step 1
Place a barbell in a squat rack and load it with heavy weights. Place the bar behind your neck and across your upper shoulders. Grab the bar with a wide grip and lift it off the supports. Walk back a few steps to give yourself clearance. Stand with your feet shoulder-width apart and bend your knees so your butt goes toward the floor. Stop when your thighs are parallel to the floor and stand back up.
Step 2
Step onto a workout bench while holding dumbbells. Place your right foot on top of the bench and press your weight into it as you lift your body into the air. Pause for a second as you raise your left knee up toward your chest. Lower your left foot all the way back to the ground, step off with your right foot and repeat, leading with your left foot. Alternate back and forth.
Step 3
Take long steps forward to do lunges. Hold heavy dumbbells in your hands with your arms down at your sides. Step forward with your right foot and lower your body toward the ground. Your right knee should be bent 90 degrees and your left knee should be about an inch above the ground. Stand back up, step forward with your right foot, and lunge again. Continue lunging across the room.
Step 4
Fasten ankle weights to your lower legs to do side leg raises. Stand with your feet together and your hands braced against a counter or stationary object. Lean forward slightly and raise your right leg up to your side as high as you can. Lower it until it is right above the floor and repeat. Do a series of reps and switch legs.
Step 5
Execute a set of glute kickbacks. Keep the ankle weights on and come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right leg off the floor and push your foot up in the air so your sole is parallel with the ceiling. Lower it, repeat for a series of reps, and switch legs.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of all your butt exercises. Use the heaviest weights you can lift and work out three times a week on nonconsecutive days. When you do side leg raises, keep your legs straight the whole time.
Things You'll Need
- Squat rack
- Barbell
- Dumbbells
- Bench
- Ankle weights
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