Print This Page SparkPeople

The 4 Best Butt Exercises

Improve Your Bottom Line
  -- By Jen Mueller, Certified Personal Trainer
The American Council on Exercise (ACE) recently published research that determined the most effective gluteal exercises. The study compared specific gluteal exercises to a traditional squat to see which exercises targeted the butt muscles most effectively. This study confirmed that exercises such as lunges, step-ups, leg lifts on hands & knees and machine hip extensions are good alternatives for individuals who may have difficulty performing traditional squats, or who just want to add variety to their program. Below you'll find a description of each exercise, to ensure proper form.

Action Sparked: A sound strength training program will target all of your major muscle groups, including the glutes. Since most people are short on time, it's good to know which exercises are most effective. Try one of these exercises each time you perform strength training exercises for the lower body, ensuring that you rest that muscle group at least 1-2 days before training it again. For examples of other strength training exercises (including gluteal exercises), check out SparkPeople's Exercise Demos, located in the Fitness Resource Center.