Lunges are a great exercise because they work not only the glutes but many other muscles as well. The glutes and the hamstrings of the front leg will be exercised and the quads and calves of the back legs will be exercised as well. There are many different types of lunges that can be used such as, side to side lunges, reverse lunges, front lunges, walking lunges and wheel lunges. The drop-knee version of the lunge is the most basic type, but not the easiest. Here is how to do drop-knee lunges: 1. Your feet should be about 3 feet apart, one in front of you and one behind. At the lowest position of the lunge your knees should at a 90 degree angle. You may adjust the distance between your feet to attain this. Start in the upright position then bend your knees and lower your back knee towards the floor. The front heel should be kept flat on the ground and the front knee should be centered over the front foot. Torso should be kept straight and abs in. Push back to up to the starting position. Be careful to not lock your knees. 1 to 3 sets of 10 to 16 reps is recommended but can be changed to fit your fitness level and goals. For added intensity hold a dumbbell in each hand.
Quadruped hip extensions are the best exercise for working the gluteus maximus. First lower yourself to your hands and knees. Then lift one leg up. Keep your abs tight and your knee at a 90 degree angle. At the top of the movement the bottom of your foot should be facing the ceiling and the knee, thigh and hip should all be in alignment and parallel to the floor. Slowly lower your leg back down and finish your reps before switching to the other leg. Do not arch your back and always keep your neck straight throughout this exercise. 1 to 3 sets of 10 to 16 reps is recommended but can be changed to fit your fitness level and goals. Ankle weights or a dumbbell held behind the knee can be used for added intensity.
Step-ups are a really easy exercise that works both the glutes and the hamstrings. Sometimes this exercise feels like it’s not doing anything but as long as you are doing them correctly with the correct size platform or step they will work your muscles. 15 inches high is the best height. First, place your right foot onto the step. Then using the heel of your right foot push up and onto the step. Use only your right leg for stepping. The left leg should only be used for balance in order for this exercise to be effective. Step back down and repeat until done with the reps for the right leg and then switch to the left. 1 to 3 sets of 10 to 16 reps is recommended but can be changed to fit your fitness level and goals. To add intensity to this workout dumbbells may be held in each hand.
One-legged dead lifts work the butt, hamstrings and lower back. This exercise should not be used by person with back problems. One-legged dead lifts are only effective if done right with the proper form. Stand holding a weight with both hands in front of your thigh and reach your other leg out behind with only the toes touching the floor. Keep your shoulders back, your abs in and your back straight. Use your hips to lean forward and lower the weight toward the floor. Lower as far as you can. You may bend your knee slightly if necessary. Push into your heel to straighten up into the starting position. Continue doing your reps then switch legs. 1 to 3 sets of 10 to 16 reps is recommended but can be changed to fit your fitness level and goals. Start with light weights then gradually use heavier weights to increase intensity. You can also keep your back foot completely off the floor to increase intensity of the exercise.
Squats are great for working your hips, butt and thighs. There are a very large amount of different types of squats. The easiest squats are called chair squats. It is the chair squats that I will be describing. First, you stand with your feet hip width apart in front of a chair. Keep your back straight, your abs in and your knees behind your toes and you squat backwards toward the chair. When your butt lightly touches the chair you use your butt muscles to stand up.2 to 3 sets of 8 to 12 reps is recommended but can be changed to fit your fitness level and goals. Dumbbells can be held to increase the intensity of the exercise.
There are many other strength exercises that will work your butt muscles but five is enough to get you started. Remember to start out slow and work your way up. Also, a balance of both strength and cardio exercises is always a good idea.