Exercises for the Butt & Lower Stomach

The butt is made up of three muscles known as the glutes, or gluteals. The lower stomach muscles are made up of the lower portion of the rectus abdominis, which starts near the lower chest. Exercises for these regions can be done with the help of fitness equipment. To build these areas properly, you must use good form.

Leg Press

A leg press machine works the butt, thighs and calf muscles. To perform the leg press exercise, sit on the seat of the machine and place your feet shoulder-width apart on the platform. Once you are comfortable, push the platform up, flip the safety levers over and lower the platform down by bending your knees. When your knees form a 90-degree angle, stop and push the platform back up. Once your knees are just short of locking out, lower the platform back down. When you perform this exercise, you should feel a contraction in your butt.

Split Lunge on Ball

Split lunges are intense body-weight exercises that are performed on an exercise ball. With the ball behind you, place the top of your left foot on the ball and step forward with your right foot. By bending both knees, lower your body toward the floor. Once your right thigh parallels the floor and you feel a strong contraction in your butt, stand back up and repeat. After doing a set of reps, switch sides. If you are off balance, place your hand on a stationary object, such as a weight bench. If you feel comfortable and need more resistance, hold dumbbells in your hands.

Stiff-Leg Dead Lifts

Stiff-leg dead lifts are performed with a pair of dumbbells. While holding dumbbells in front of your thighs with your palms facing you, place your feet shoulder-width apart. As you bend forward at the waist, let the dumbbells go toward the floor. Once you feel a strong contraction in your butt, stand back up and repeat.

Squat With Leg Lift

Squats with leg lifts work your butt and lower stomach simultaneously. While standing with your feet shoulder-width apart, place your hands on your hips. Once you get into this position, bend down until your thighs parallel the floor. As you stand back up, raise your right leg in front of your body. After you have held it there for a second, lower it back down, squat again and raise your opposite leg. Once you have lifted both legs, continue to alternate back and forth after each squat. When you raise your legs, try to get them parallel to the floor.

Leg Pull-Ins

Leg pull-ins are done on a bench and target your lower abs. While sitting lengthwise on the bench, extend your legs out, place your hands on the sides of the bench behind your body and lean back slightly. As you lean forward, pull your knees into your chest. Once you feel a strong contraction in your abs, reverse the move and repeat.


Pulse-ups are done from a face-up position on the floor. After raising your legs up to form a 90-degree angle with your body, lift your hips off the floor and slightly angle your feet back over your head. Once you feel a strong contraction in your abs, lower your hips back down and repeat.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.