Your butt muscles are important in activities such as running and jumping.
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Your butt is made up of several muscles: the gluteus maximus, gluteus medius and gluteus minimus. Of the the three, the gluteus maximus is the largest, has the greatest strength potential and is arguably the most important to target if you want to add size to your butt, as the minimus and medius are located more to the side of your hip than the rear.
Lever 45В° Leg Press Machine
Although normally considered to be a total leg exercise, the 45В° leg press is actually an effective butt builder. The key to making this movement as butt-centric as possible is placing your feet high on the footplate and pushing up through your heels as opposed to your toes. A foot placement wider than hip-width will also boost the effectiveness of this exercise for the glutes.
Bent-over Hip Extension Machine
The bent-over hip extension machine mimics the moves of a traditional butt toning floor exercise and allows you to safely work one side of your butt at a time. Lean over the machine and place one foot on the foot plate. Extend your leg backward and upward behind you -- really clench your butt. Lower the weight and repeat. Perform the same number of repetitions on each leg.
Total Hip Machine
Do the standing hip extension using a total hip machine to work one side of your butt at a time. Set the lever arm so the roller pad is slightly above hip-height. Stand sideways on to the machine and place the back of your leg over the roller pad. Use your arms to hold your upper body still and extend your hip down and back against the resistance offered by the machine. Return to the starting position and repeat. Do the same number of repetitions on each side.
The Smith machine ensures that the barbell you are lifting can only travel up and down and not forward or backward. This means you are free to focus more on working out and than balancing the weight. There are a number of butt-building exercises you can perform using a Smith machine, including squats and stiff-legged deadlifts, although rear lunges are especially effective. Stand with your feet together and the bar on your shoulders. Step backward, bend your legs and lower your rear knee to within an inch of the floor. Your torso should be upright, your front shin vertical, and your hips and front and rear knees bent to around 90 degrees. Stand back up, change legs and repeat.