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Best Butt Exercises

Reviewed By: Louise Chang,

SOURCES: 2007 Medical Reference from Medstar Television. Fabio Comana, Exercise Physiologist, American Council on Exercise, San Diego, CA

© 1999-2011 Medstar Television

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Narrator:

Traditionally, the squat is known as the best exercise for the glutes (gloots) – that big muscle group known as your behind. But there's a catch.

Fabio Comana:

As wonderful of an exercise as it is, sometimes the concern is whether people can actually do the squat correctly and whether there is a risk of injury in performing a squat.

Narrator:

Now a study by the American Council on Exercise reveals four other movements that are easier and just as effective.

Fabio Comana:

What they looked at is how those particular muscles were targeted during the squat movement and they used that as a comparison against these other movements.

Narrator:

The first of these is the 'quadruped (QUAD-rah-ped) hip extension'.

Fabio Comana:

You're simply going to extend one of the legs out behind you keeping the knee bent and as you take yourself to that position, you're really isolating into those muscles right there.

Narrator:

Next is the step up. You can do it with or without holding dumbbells.

Fabio Comana:

Simply stepping up onto that riser. Full extension and then stepping back off of it. And that lifting motion or that extending motion, really recruited into those muscles.

Narrator:

The 'front lunge' is a little more difficult.

Fabio Comana:

I would probably progress towards that exercise. And the other exercise they did they actually looked at what they call a four-way hip extension exercise.

Narrator:

This requires equipment with a pulley system. Or you can use ankle weights or resistance bands. Experts say all four exercises improve both form and function.

Fabio Comana:

Not only do we get some cosmetic benefits of training these muscles to kind of give us that appearance of having a nice, firm sort of rear end, but they're very functional muscles in terms of how we move and even how we stand.

Narrator:

And that's what really counts – in the end. For WebMD, I'm Sandee Lamotte.

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