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Exercises to Build Muscular Buttocks
The buttocks consist of the three gluteal muscles -- the gluteus maximus, gluteus medius
and gluteus minimus. Dirty Dog
The dirty dog exercise builds all three gluteal muscles, but targets the gluteus medius and
gluteus minimus, which are the major hip abductors. Use only your body weight at first, until
you master the proper technique, then add ankle weights to increase the resistance.
Start on all fours, with your hands directly below your shoulders, your knees below your
hips and your torso parallel to the floor. Lift your left leg sideways as high as possible
while keeping your knee flexed at a 90-degree angle. Then, lower the leg back down and repeat.
Reverse Lunges
Regularly performing reverse lunges helps build the gluteus maximus, which contracts
to control the speed of movement as your squat down and extends your hips as you stand back
up. Single-Leg Squats
Performing single-leg squats activates both the gluteus maximus and gluteus medius, according
to an investigation conducted by researchers at the University of Wisconsin La Crosse,
as reported in the January/February 2006 issue of "ACE Fitness Matters." Stand on top of
a 12-inch platform or step with your feet close together and hands on your hips. Lift
your left foot and move it backward slightly, so it hovers in the air behind the platform.
Single-Leg Step Squats
Single-leg step squats are a variation of the previous exercise. Stand with both your
feet on top of a 6-inch platform, then step forward 2 to 3 feet with your left foot, lift
your right heel, and come onto your toes. Position your left foot flat on the floor
with your toes pointed forward. Clasp your hands in front of your chest, then flex your
knees until your left thigh is parallel to the floor.