Butt Exercises for Toned Buttocks

The largest group of muscles in the buttocks is the gluteals. The largest one, the gluteus maximus (which is the largest muscle in the body by mass), is on the backside of each hip and extends the leg back. The two deeper and smaller gluteals are the gluteus medius and gluteus minimus. Their major actions are to move the leg to the side and stabilize the pelvis.

Because this large muscle group is used a lot, it responds to toning exercises quickly, with most people seeing a difference within three weeks. The four exercises on this page will get you started. Beginning with fewer sets and repetitions, work up to doing three sets of 25 reps three to four times a week. Work slowly with attention to what you are doing, and maintain good posture throughout the exercises.

Note: If you have an injury or any medical condition, consult a healthcare professional before starting an exercise program.

Butt Exercise 1: Lunges

Lunges tone both the buttocks and the legs:

Photo by Local Fitness

1. Stand with your feet about shoulder-width apart and then take one giant step forward with your right foot.
2. Place your hands on your hips for balance and then lower your body straight down until your back leg forms a right angle at the knee.
3. Slowly raise yourself back up.
4. Repeat with the other leg.

Tip: Remember to keep your upper body aligned over the knee that is bent and raise and lower slowly to get the maximum benefit.

If you have knee problems, modify this exercise by taking a smaller step forward and only drop down as far as is comfortable. While lunges are a fantastic toning exercise, some people with knee problems may have to skip lunging entirely.

Butt Exercise 2: Floor Hip Extensions

1. Kneel on your hands and knees.
2. Bring one leg up under your chest.
3. Move your tucked leg to the rear until your hip is fully extended.
4. Return to the starting position.
5. Repeat with the other leg.

Tip: If you move your tucked leg to a straightened position, the exercise works the hamstrings and the gluteals. If you keep your knee bent, this exercise works only the gluteals but less intensely.

Butt Exercise 3: Bridging

This exercise works the hamstrings and gluteals. Make sure you feel the muscle contraction at the end of every repetition:

1. Lie on the floor face up, with knees bent and feet flat on the floor.
2. Place your hands on the floor next to your hips.
3. Lift your butt off the floor, pushing with your feet as high as you can.
4. Hold the position for 2 seconds and lower your pelvis without putting your butt back on the floor. Immediately repeat.

Tip: You can also do this exercise using a stabilizer ball.

Butt Exercise 4: Floor Hip Abductions

This exercise tones the gluteus medius and gluteus maximus.

1. Lie on the floor on your side with your head and shoulders in line.
2. Lift your upper leg to an angle of 70 degrees (at the most) off the floor, always keeping your knee extended.
3. Hold the peak position for a couple of seconds at the end of the abduction.
4. Return to the starting position and repeat.
5. Repeat on the other leg.