4 Vigorous Butt Workouts

LIVESTRONG.COM

The gluteus maximum, gluteus medius and gluteus minimus -- collectively known as your glutes -- extend, abduct and rotate your leg at the hip. Developing these muscles increase your power and endurance in any sport, recreation or everyday activity that uses the hip joint for running, jumping or side-to-side movement.

Squats

Every time you squat down, your glutes engage to power you back up to a standing position. Position your feet between hip- and shoulder-width apart. Squat down as if you were sitting in a chair placed well behind you, squeezing your abs to support your spine. Stop when your knees are bent at a 90-degree angle. Squeeze your hips up and forward to stand back up. Once you've mastered squats, increase the difficulty by holding a single heavy dumbbell so it hangs vertically between your legs, or holding a barbell across the back of your shoulders.

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Squat Jumps

Doing squats as a plyometric, or jumping, exercise increases the intensity level and develops power, a combination of strength and speed. Squat jumps also place a greater load on your joints, so only do squat jumps if you have healthy joints and muscles capable of tolerating the extra impact. Squat down into a regular squat position, swinging both arms behind you. Explode immediately into the highest jump you can manage, swinging your arms forward to help power yourself up. Land and sink immediately back to the squat -- knees bent no more than 90 degrees -- then power into another jump.

Leg Dips

Leg dips focus even more intense effort on your quads and glutes. These two muscle groups often work together, and although you might feel your quads burning in protest of this exercise, your glutes are getting a good workout, too. To do leg dips, you need a sturdy platform or step that's about knee-high. Stand on the platform, both heels lined up with the back edge. Shift your weight to your right foot. Let your left foot hang off the back edge of the platform as you sink into a squat on your right leg. Stop when your knee is bent at a 90-degree angle. Complete a full set on your right leg before switching to your left leg.

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Bench Dips

Bench dips also force your glutes to work powerfully, lifting your body against gravity. Stand with your back to the same sturdy bench or platform you used for bench dips. Take a large step forward with your right foot. Place the top of your left foot on the bench behind you, allowing your left leg to bend at a comfortable angle. Sink down as if you were doing a lunge or a squat, your right leg bearing the bulk of the load. Your left knee will bend naturally, pointing down toward the ground. Stop when your right knee is bent at 90 degrees. Straight back up to the starting position. Complete a full set before switching to the other leg.

By Marie Mulrooney

References

  • ExRX: Gluteus Maximus

  • Men's Health: Squat Jump

4 Vigorous Butt Workouts courtesy of LIVESTRONG.COM