2-Week Butt-Enhancing Exercises

Young woman practicing yoga
A woman is doing walking lunges on the beach. (Image: ewkazuk/iStock/Getty Images)

The butt consists of the gluteus maximus, the gluteus medius and the gluteus minimus muslces. Two weeks of strength training exercise that challenge the butt contribute to a stronger and more toned backside. Strong glutes enhance posture, ease back pain, power the body when walking uphill and make it easier to lift heavy objects, according to the “Yoga Journal” website. The American College of Sports Medicine recommends two weekly sessions of weight training for physical benefits.

Quadruped Hip Extensions

In 2006, the American Council on Exercise commissioned the University of Wisconsin, La Crosse to research the most effective gluteus exercises. According to lead researcher John Porcari, Ph.D., the quadruped hip extension activates the most muscles in the glutes and has the greatest potential for strengthening all the muscles in the backside.

To do the quadruped hip extension, kneel on all fours. Tighten your abdominal muscles and lift your right knee off of the mat. Bend your right leg so that it forms a 90-degree angle and turn your foot so that the sole faces the ceiling. Maintain this position throughout the exercise. Push your foot up towards the ceiling, stopping when your knee and thigh are parallel to the ground. Lower your knee towards the ground and repeat until you complete 15 repetitions. Rest your right knee on the ground and do the exercise on the other side.


Step-ups are another of the top five exercises from the ACE study which strengthen and tone the butt. Additionally, step-ups elevate the heart rate and provide cardiovascular benefits. This exercise expends a high number of calories while toning the glutes.

To do step-ups, stand in front of a workout bench. Relax your shoulders, straighten your back and tighten your abdominal muscles. Step your right foot onto the bench, push up through its heel and lift your body onto the bench. Follow with your left leg so you wind up standing on top of the bench. Now step down with your right foot. Your left leg follows. After doing 15 repetitions with your right leg leading, switch legs and do the same with your left.

Plie Squats

Plie squats rank as one of the best exercises to achieve a better butt and tone the backside, according to the “Fitness” magazine website. To do a plie squat, stand with your feet slightly wider than hip-width apart. Turn your toes out 45 degrees and lift your arms directly in front of your body, stopping when they are parallel to the ground. Stick your butt out behind you and lower your hips and glutes to the ground. As you do this, check that your knees are not jutting out over your toes. If they are, adjust your form by sticking your butt out more. Stop lowering when the back of your legs are parallel to the ground. Push up through your heels and return to standing. Do 15 repetitions.

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