Glute Exercises for Flat Butts

The glutes, that area we sit on, are actually made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Each of these muscles helps contribute to the roundness and lift of your butt. If you train each of these muscles through compound exercises you will see results quickly. Do this workout three times a week to tone up your butt.

Around the World Squat Jumps

Around the world squat jumps will target your gluteus maximus and medius. Stand in a squat starting position, with your feet slightly wider than hip width apart, with at least 6 feet of empty space to the right and behind you. Sink down into a squat so your thighs are parallel to the floor, making sure your knees are in line with your ankles. Squeeze your glutes and bound out of the squat to jump as far as your can to your right, landing softly on the balls on your feet. Repeat this process, jumping back, to the left, and then forward so you are back in the starting position to complete one rep. Perform three sets of four reps, then rest for 60 seconds.

Squats With Rear Leg Lifts

This move will target your glute minumus, the muscle that really lifts your butt. Stand with your feet slightly wider than hip width apart, and squat so your thighs are parallel to the ground. Squeeze your glutes and come out of the squat as you bring your right leg back behind you. Return to starting position and perform 15 reps lifting your right leg, then repeat with your left leg. Perform two sets of this exercise, then rest for 60 seconds.

Lying Leg Lifts

This kick series will target your glute medius, a stabilizing muscle that helps make your butt rounder. Lie on your right side with your legs bent into a fetal position, with your hips stacked on top of each other. Lift your left leg, keeping the knee bent, and lower back down, and complete 25 reps. Rotate your leg at the hip joint so your knees are touching, with your shin and ankle at a 45-degree angle to the ground. Lift your leg, keeping the bend in the knee, and perform 25 reps. Perform two sets of each exercise with a 15-second rest between sets, and repeat on the other side.

About this Author

Louise Tremblay recently finished an M.Sc. in molecular and cellular biology in Ontario, Canada, and is new to freelance writing. She has experience writing articles and Web content on science, heath and fitness, diet and personal wellness.