More Bang for Your Butt: The Most Effective Exercises To Build A Better Backside

Gluteus maximus and gluteus medius may sound like characters from the movie Gladiator, but in actuality, they are two of the muscles that make up our posterior. When properly toned, they’ll give your backside a sculpted, curvaceous shape. But neglect them, and you may be left with a backside that’s flabby or saggy. Many gadgets on the market claim to sculpt the perfect posterior, and there are entire fitness classes dedicated to working this part of the body. But what is really the best way to build and tone your rear?

In 1999, the American Council on Exercise (ACE) surveyed ACE-certified trainers, asking them which exercise is the most effective to strengthen and develop the gluteal muscles. Hands down, the top answer was the squat. But is this old standby still the king of butt building exercises? To answer this question, ACE took a more scientific approach, enlisting the help of researchers at the University of Wisconsin, La Crosse.

The researchers recruited six men and six women, ages 18-25, all regular exercisers experienced with strength-training exercises, to test the effectiveness of 8 common gluteal exercises: traditional squats, single-leg squats, vertical leg presses, horizontal leg presses, step-ups, lunges, quadruped hip extensions and multi-hip extensions (also known as four-way hip extensions). Using electromyographic (EMG) electrodes to compare muscle activation for each of the exercises, the researchers were able to determine which exercises most effectively target the gluteus maximus (the largest and most superficial of the gluteal muscles that gives the rear most of its shape), the gluteus medius (the middle of the 3 gluteal muscles), and the hamstrings (the muscles that run down the back of your thighs).

For the gluteus maximus, the only exercise that elicited more muscle activation than traditional squats was the quadruped hip extension. Vertical leg presses and horizontal leg presses ranked lowest for engagement of the gluteus maximus, but there was so significant difference between squats and single-leg squats, step-ups, lunges, or multi-hip extensions.

When it comes to the gluteus medius, the quadruped hip extension again tops the list, followed closely by step-ups and lunges, all of which were able to engage this muscle significantly more than traditional squats. Vertical and horizontal leg presses elicited the least amount of muscle activity.

To strengthen hamstring muscles, the researchers found multi-hip extensions to be the most effective exercise. Step-ups and quadruped hip extensions were also significantly more effective at engaging the hamstrings than traditional squats. And once again, at the bottom of the list are vertical and horizontal leg presses.

So what’s the bottom line? While squats showed to be effective at working the gluteal muscles, they aren’t the be all, end all of booty boosting exercises. Researchers found quadruped hip extensions, single leg squats, step-ups, lunges and multi-hip extensions to be valuable fitness tools to add to your gluteal workout.

To help you sculpt a rear that will have people shouting “Baby Got Back!” ACE Master Trainer Keli Roberts designed a workout based on the results of this study. All you’ll need for this 15-minute circuit-style workout is a low bench or something to use as a step, and a pair of dumbbells. Start with one set per exercise, and as you build strength, you can do two or more sets, completing the entire circuit before starting again with the second set.

Warm-up Squats
•Standing straight with your feet shoulder-width apart, engage your abdominals to stabilize your torso and spine.
•Slowly bend your knees and lower your body (as if you were going to sit down in a chair) until your thighs are parallel to the floor.
•Slowly return to a standing position. Repeat for 15 reps.

Front Lunges
•Holding a dumbbell in each hand, stand up straight and tall.
•Take a long step forward with your right foot – looking straight ahead and keeping your upper body straight – until your thigh is parallel to the floor and your back knee bends towards the floor. Make sure that your front knee does not extend past your toes.
•Push down and forward through your heel to propel yourself back to the starting position. Repeat with your left foot, alternating for 8-12 reps on each side.

Quadruped Hip Extension & Step-up Super Set
•Get down on your hands and knees, and contract your abdominals to stabilize your torso and spine.
•Lift your left leg until the bottom of your foot is pointed towards the ceiling and your leg is lined up with your body, keeping your knee bent at a 90-degree angle. Repeat for 8-12 reps on the same leg.
•Next you’ll do a set of step-ups on the left leg. Stand up straight behind a tall step, box or bench approximately 15 inches high with a dumbbell in each hand.
•Step up with your left foot and transfer your weight to your left leg. Push down through your left heel and straighten your leg to come up on top of the step or box. Keep your right leg passive. Repeat for 8-12 reps on the left leg.
•Now repeat both exercises on your right leg to complete this super set.

Single-leg Squats
•Stand on a step, box or bench, placing your weight on your left leg, and hanging your right leg off the side.
•Bend your left knee and lower your body while pushing your hips back.
•Push through your heel to return to standing position. Repeat for 8-12 reps, then repeat on your right leg.