- Lunges can be done standing or walking. According to AsktheTrainer.com, a "benefit of proper lunge form is you stretch your hip flexors, which allows you to work your butt more efficiently." A basic lunge entails standing with feet shoulder-width apart, taking a step forward with one foot while keeping the other foot planted, and bending the knees slightly, but the stepping foot should not bend past the toes. For walking lunges, straighten legs and step forward with the back foot and repeat. For standing lunges, straighten legs, step back, switch to back foot, and repeat.
- Hip extensions can mean either hamstring curls or working the abductor/adductor muscles on the thighs and hips, and according to the National Institute on Aging, "These types of exercises also improve your balance." The location of these muscles requires the gluteal muscles to aid in performing them. Hamstring curls require sitting without the knees supported and bringing the calves toward the butt. Abductor/adductor muscles, which are located on the inner and outer thigh, are easy to work. Squeeze an exercise ball between your thighs to work the abductor muscles. Wrap an exercise band around your thighs so it is taught but not tight, then move the thighs apart to work the adductor muscles.
- There are many different types of squats, including single-leg, ballet, and ball and according to FitnessMagazine.com's "3 Squats to a Strong, Firm Butt" article, "A squat is one of the best lower-body exercises for targeting your glutes." These three types of squats all work the same muscles in the gluteus and legs but require different methodologies. Single-leg squats require using one leg and bending until the knee is over the toes. Ballet squats require standing with the toes pointed toward the corners of the room and bending both knees until they are over the toes. Ball squats are done using an exercise ball and a wall. The feet should be shoulder-width apart and facing forward, with the ball at the middle of the back. Slowly bend the knees until they are over the toes.
- For step-ups, you can use small distances in height or large distances for an increase in intensity. These work the butt, thighs, and abdominal muscles because all three are needed to pull the body up to the height of the step. Any exercise that works the legs also works the glutes, and the HowtobeFit.com article "3 Leg Exercises for Great Legs" stresses that "while step-ups are a great toning exercise, they also serve as a warm-up for squats and lunges, and should therefore be done in a higher rep range with no added resistance." For beginners, a small step box height of 6 inches should be used and as you advance you can work to greater heights. Step onto the step box (stairs or a bench work as well) with the other foot planted on the floor. Once you have the foot on the step, straighten the knee on that leg until you raise the back foot off the floor, then step down and repeat on the other side. Repeat for about 20 minutes. To build a rhythm and have fun, you can add music to this exercise.
