The muscles of your butt are called your glutes. The glutes are part of your core muscles that balance and stabilize your body. The muscles of your inner and outer thighs are also part of your core and will often be worked concurrently when performing exercises that work the rest of your upper legs. For strong legs and glutes, do exercises not just moving forward, as most do, but also sideways to hit all these key areas.
Barbell Push Press
The barbell push press exercise works the glutes and thighs, as well as the upper body as a bonus. The starting position for the exercise is standing up with your feet hip-width apart and holding a barbell in front of your chest with your elbows bent at your sides. Your hands should hold the bar at shoulder-width distance apart with your palms facing away from you. From there, begin to bend your knees, reach back with your hips and bend your upper body forward at the waist. Your spine will remain straight throughout the exercise. Stand back up and press the barbell straight toward the ceiling. Finish the movement by raising onto your toes before returning to the starting position.
Lateral Tube Walking
The lateral tube walking exercise strengthens the glutes, the inner thighs (abductors) and the outer thighs (adductors). A circular or loop resistance band is needed. The exercise is done by stepping in between the circle of the band and stepping your feet hip-width apart so that the band is around your ankles. Place your hands on your hips and keep your back straight. The main challenge of this exercise is to keep your toes pointing forward, not out, and your hips tucked while walking. You will step sideways and push against the band with your outer thigh first in one direction and then back the way you came.
Side Lunge
The side lunge uses your glutes as well as the front and the sides of your thighs. You will begin standing up straight with your feet together and your hands in front of your chest as if you were getting ready to catch a ball. Your elbows will be bent. Then, lunge to the side by stepping sideways to the right with your right foot, toes pointing forward, and bending your right knee. The left leg will straighten as you shift your weight toward your right leg, but do not lean sideways with your upper body, Be sure to keep the toes of your left foot pointing forward, too. Bring your feet back together to finish a side lunge. Work both sides equally.
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