5 Best Exercises For Your Butt

The 5 best exercises for your butt may not be the first ones that come to your mind. Most gym members have tried the stationary equipment inside the gym weight room designed to lift the buttocks. While these machines are effective, they leave little room for free muscle movements, and often leave some sections of the butt unworked. The five best exercises for your butt do not require a gym, and will still offer sculpted results.

1. Run bleachers to help lift a sagging butt. In addition to regular weight training, run bleachers three times per week. Keep your body vertical at all times, and avoid leaning into or away from the bleachers. Try running up and down the bleachers taking single, double and side-to-side steps. The exercise tightens the legs and gives them a long and lean look. The advantages of running bleachers as an exercise for your butt go beyond a great looking backside; your legs and calves will benefit as well.
2. Front lunge push-offs are a great exercise for your butt. Stand with arms at your sides and feet shoulder width apart. Lunge forward with the left foot, dipping the right knee until it is parallel with the floor. Pull yourself back to the starting position using the right leg. Continue to bring the left knee upward (bent at the knee) until the left thigh is parallel with the floor. You should be balancing on the right leg only at this point. After a one to two second balance, return to the standing position. For the most effective work-out, use a pair of hand weights while performing front lunge push-offs. Do three sets of 12 to 15 repetitions, resting a half minute between each set.
   
3. Dumbell front squats work to tone the buttocks in addition to the back, legs and thighs. With feet just a little more than hip width apart, stand with your feet turned outward. Place a hand weight or dumbbell in each hand and bring the shoulders back and down. Bend the elbows upward, raising the dumbbells to shoulder height. Slowly bend at the knees, and lower the buttocks toward the ground, keeping thighs as parallel to the ground as possible. Keep your back flat, and slowly raise back to a standing position. Aim for three sets of 10 to 15 repetitions.
4. The single-leg pelvic lift exercise helps both men and women achieve good leg strength. Lie on the ground with feet flat on the floor and knees bent. Bring your arms down to your sides and place the left ankle on the right knee. Once you are in this starting position, raise your buttocks a half foot off the ground, squeezing the muscles gently. Hold the position for four seconds and slowly lower back down. Repeat 15 times before switching legs.
5. Leg extensions are another way to create a toned rear. This exercise for your butt has you face down on the floor, but lifted up with the knees and elbows.  Make sure the knees are at a 90 degree angle before proceeding. Extend one leg backward with the toe pointing out. Touch the ground with your toe, and slowly raise the leg upward and back down. Perform 10 to 15 repetitions. Switch legs and repeat. Attempt two to three sets per leg.