Step properly to target the buttocks muscles.
Using a foot stepper machine to strengthen the muscles in your buttocks does more than just improve the aesthetic appeal of your backside. The cardio workout on the stepper can also help burn calories, reduce blood pressure, strengthen your bones and help prevent some conditions like back pain and osteoporosis. For best results, work out on the stair climber every other day -- your buttocks muscles need time to recover and grow in between each session.
How It Works
Your buttocks is made up of three main muscles. The first is the gluteus maximus, which starts at your hips and ends at the top of your thighs. You work and strengthen the gluteus maximus when you extend and bend your legs while exercising on the stepper. In addition, you target the other two smaller muscles in the buttocks -- the gluteus medius and gluteus minimus -- as you briefly support yourself on one leg while stepping.
Start your workout with a five-minute, low-intensity exercise, such as stair climbing at a very slow pace. Increase the resistance by 2 percent and step steadily for about five minutes. Next, perform the step-up exercise by bringing each knee up toward your chest as you step. Aim for 12 repetitions on each leg. Do kickouts next by quickly kicking backward with your heel every time you remove your foot from the step. Repeat for a total of 20 kicks per leg. Continue cycling through each exercise for a total of 15 to 20 minutes.
Adjust Your Program Regularly
Vary your workout to keep your butt muscles guessing and growing. For example, perform intervals by increasing your stair climbing speed or resistance for one minute, then slowing down to an easy pace to recover for two minutes. You can also boost the intensity of your workout by holding a set of dumbbells as you exercise. Or hop off the stair climber every few minutes to perform 12 repetitions of a butt-strengthening exercise like squats or lunges.
Get the Most Out of Your Workout
Push with the heel of your foot every time you step to assure that you use your buttocks muscles rather than just your calves. For optimal results, squeeze the muscles in your buttocks every time you push your foot down on the step. Do not press the step all the way down or allow it to come all the way back up as this can cause your pelvis to sway and can lead to injury and pain.