Best Butt Exercises: Scientifically Proven

ACE-Tested Best Butt Exercises

Ever wondered what the best butt exercises are? The American Council on Exercise (ACE) has taken the guesswork out of choosing how to work out your buns, releasing a list of the most effective glute exercises.

In a 2008 study, the ACE commissioned scientists at the University of Wisconsin to test the effectiveness of a variety of common exercises that work the gluteus medius, gluteus maximus, and hamstrings. The study resulted in a list of the top five best butt exercises:

• Squats
• Step Ups
• One-Legged Squats
• Lunges
• Quadruped Hip Extensions

These five butt exercises were the winners because they activated the most muscles when performed correctly.

Working Out With the Best Butt Exercises

To use the ACE’s best butt exercises to tone your backside, use them in a circuit training lower body workout in conjunction with regular cardio and a healthy diet.

Before you start your workout, warm up with light cardio. Then perform the exercises one after the other, 1 to 3 times each. Perform 8 to 16 reps of each exercise in a set.

· Squats. Squats work your hips, butt, and thighs. Stand with your feet hip-width apart and keep your back straight. As you squat, keep your knees behind your toes and pretend that your butt is about to touch a chair. Squeeze your butt to stand up. For more intense squats, try adding weights or performing a variation like jumping squats.

· Step Ups. Step Ups require a relatively high platform (15 inches taller or more) to work the butt and hamstrings. Standing on the floor, place one foot on the step and transfer weight to that heel, raising your body off the ground. Use the opposite leg only for balance. Step back down, finishing all reps on one leg before switching to the other. Increase the intensity of the exercise by holding dumbbells or wrapping a resistance band under your step.

· One-Legged Squats. One-legged squats work the glutes using a step or exercise bench. To start, stand on the step. Lift the left leg out in front of you and bend the right leg, keeping your hips behind you. Push down into your right heel to come up to starting position. Repeat on the other leg. To increase the intensity of one-legged squats, do them leaning against a wall using an exercise ball.

· Lunges. Lunges target the quads, hamstrings, and gluteus maximus. Start by taking a step forward with your right foot—make the step out slightly longer than your usual stride. Lower yourself down until your back knee almost touches the floor, engaging the hamstrings and butt. Stand back up slowly. Repeat on opposite leg. To increase the difficulty of the lunge, add weights or try a variation like step-back lunges.

· Quadruped Hip Extensions. This exercise targets the butt. Get on your hands and knees and lift one of your legs up, keeping your abs tight. Your knee should be at a 90-degree angle as you press your foot upward towards the ceiling. Keep lifting the leg until the hip, knee, and thigh are aligned and parallel with the floor. Avoid arching your back and keep your neck straight. Lower the leg and repeat all reps on that leg before moving to the other side. To increase the difficulty of hip extensions, add ankle weights or place a small dumbbell behind the knee.