Best Butt Exercises (Glutes)

The American Council on Exercise and exercise scientists at the University of Wisconsin, La Crosse, recently studied the most effective way to work the gluteus (butt) muscles. They used electromyographic (EMG) analysis to measure muscle activation of eight common gluteal exercises. The results?

Gluteus maximus
Their 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.

Gluteus medius
The quadruped hip extensions, stepups and lunges generated significantly more muscle activation than squats. The horizontal and vertical leg presses generated the least amount of activity.

Hamstrings
Quadruped hip extensions, step-ups, lunges and four-way hip extensions showed significantly more EMG activity than squats. The horizontal and vertical leg presses ranked lowest in EMG activity.

Best Butt Exercises

• Quadruped Hip Extensions
• Lunges
• Step Ups
• Squats
• Four-Way Hip Extensions
• One-Legged Squat

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."

Try Paige Waehner's Best Butt Workout.