Keep in mind that if you sit much of the day, you may have inactive and weak glutes, along with tight hamstrings and hip flexors. Before diving into these glute strengthening exercises, it's helpful to do Glute Activation Exercises to get your backside firing properly before your workout.
Best Butt Exercises
- Quadruped Hip Extensions
Also see: Overhead Lunge | Walking Dumbbell Lunge
- Step Ups
- Four-Way Hip Extensions
- One-Legged Squat
Best Exercise for Gluteus maximusTheir findings showed that even though squats generated significantly more muscle activation than both the horizontal and vertical leg presses, there was no significant difference in EMG activity when compared to the other exercises.
Best Exercise for Gluteus mediusThe quadruped hip extensions, step ups and lunges generated significantly more muscle activation than squats. Thehorizontal and vertical leg presses generated the least amount of activity.
Best Exercise for HamstringsQuadruped hip extensions, step ups and lunges and four-way hip extensions showed significantly more EMG activity than squats. The horizontal and vertical leg presses ranked lowest in EMG activity.
According to the researchers "There was no clear winner, but this study did confirm the value of five exercises--single-leg squats, quadruped hip extensions, step-ups, lunges and four-way hip extensions--as effective alternatives to traditional squats."
Glutes to the Max. ACE FitnessMatters • January/February 2006. [http://www.acefitness.org/getfit/GlutesStudy2006.pdf]