Lunges

• Lunges strengthen and tone the gluteus maximus (the largest muscle in the butt), the gluteus medius, the hamstrings and the quads. Form is very important when doing lunges; doing them the wrong way can place unnecessary stress on your hips, knees and ankles. Wear gym shoes that support your ankles and feet when you do lunges.
  
  To do a traditional lunge, start with your feet together. Slightly bend your knees and step forward three feet with your right foot. Check your stance and make sure that your right knee is directly above your right ankle. If you do a lunge with your knee jutting out over your ankle or your toes, you are putting your knee at risk for injury.
  
  Practice in front of a mirror until you get the hang of the proper form. Pretend that your upper body can't move throughout the exercise; don't stiffen your muscles. Keep your core tight and your back straight. Lower your left knee to the ground and stop right before your knee touches the floor. Look in the mirror and check that your right hip, knee and leg are forming a 90-degree angle. Push up through your right heel and return to the standing position. Do this 12 times on the right side and then switch sides. If you do not feel like your butt is doing a lot of work, make sure that you're pushing up through your heels. Don't push up through your toes---it shifts the focus away from your glutes.
  
  

Variety of Lunges

• Once you have mastered the form and can confidently do lunges, add weights to make it more challenging for you. The more that you change your lunges routines, the more your glutes will benefit from the exercise. Try the traditional lunge with your back foot on a bench, rather than the ground. Jumping lunges are a great way to exercise your glutes and give you a cardiovascular workout. Get into the traditional lunge position. After you lower your left knee to the ground, push up through your right heel and jump your right foot back and your left foot forward. Keep alternating between the two sides.
  
  

Frequency

• Do lunges and work your glutes at least twice a week; make sure to stretch out the muscles after you complete your workout.