The butt is made up of three major muscles: the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest muscle and a major extensor of the thigh while the gluteus medius and minimus work to abduct and medially rotate the thigh, according to "Anatomy & Physiology." A strong butt will improve your performance in explosive power activities such as running, tennis, basketball, football, lacrosse and bounding uphill.
Single Dumbbell Squat
The single dumbbell squat targets the gluteus maximus muscle of the butt. Stand with your feet wider than shoulder-width apart and hold a dumbbell in front of your hips with both hands. Contract your core, keep your back straight and slowly lower down into a deep squat. Squeeze your gluteal muscles and push through your heels to return to the starting position.
Dumbbell Lunges
The dumbbell lunge also targets the large gluteus maximus muscle. Begin by standing with your feet slightly apart with a dumbbell in each hand. Keeping your torso as straight as possible, take a big step forward. When the forward thigh becomes parallel with the floor, push off your heel to return to the starting position. Repeat the movement with your other leg.
Bridging
The powerful gluteus maximus is the target muscle for the bridging exercise. Lie on your back with your hands flat on the ground, arms alongside your body and your knees bent. Pushing down through your heels, lift your butt off the floor until your body makes a straight line from your shoulders to your knees. Hold this position for a count of three, then slowly lower back down to the starting position.
Cable Hip Abduction
Cable hip abductions are performed standing up and mainly work the gluteus medius and minimus. Stand on one leg with a pulley cuff attached to the other ankle. Stabilize your core and raise your weighted leg to the side as high as you can. Hold for a count of one at the top of the movement then slowly lower back to the starting position. When you are finished on that leg, switch to the other leg. This exercise can also be performed using a resistance band at home.
Floor Hip Abductions
Floor hip abductions are performed lying down but also target the gluteus medius and minimus muscles of the butt. Lie on your side with your legs stacked and support your head with your hand. Keeping your knee straight, raise your top leg upward. At the top of the movement, hold for a count of one and then slowly lower back down to the starting position. Perform the exercise on each leg. To increase the intensity of this exercise, you can use ankle weights or an elastic band for resistance.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Shape Fit: Single Dumbbell Squats
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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