We all remember the "buns of steel" that swept the nation years ago. With promises of a firmer behind in little to no time, that exercise program soon proved itself unworkable for the vast majority of Americans. Similar products have come and gone since then, and none have had a lasting impact on the gluteus muscles of the average American. If anything, our national butt status has moved from out of shape to outright embarrassing. However, having firm and toned buttocks is important for men and women alike - and it can be done if you know how. Here are three basic exercises to strengthen your glutes fast and give you those rock hard buns you have always wanted.
The first of these exercises to strengthen your glutes is called the "lunge." The movement is exactly what it sounds like (as are most exercises of this kind) - you simply take a barbell with weights and place it across your shoulders - or hold a dumbbell in each hand - and lunge with one leg, bending at the knee. Your other leg remains stationary. Be sure to maintain control over your body both as you lunge, and as you return to your standing position.
Simply dropping your weight into the lunge will place too much pressure on your knee and could result in an injury. Begin with lighter weight, keep control, and concentrate on both your glutes and your hamstrings (the back of your upper legs), and you will see just how powerful these exercises to strengthen your glutes really are.
The second of the exercises is known as "squats." This movement is one of the most basic in nature, yet many people still find it difficult. Again, start out with lower weight - even body weight, if necessary - and take it slow and easy. Spread your feet out so that you have a good balanced stance, and lower your butt down while maintaining a straight back with your head and eyes facing straight ahead. Squat down until you can feel the strain on your upper thighs (quadriceps), as well as your buttocks, then push with your thighs until you return to standing form. This is one of those exercises to strengthen your glutes that will not only firm up your backside, but will add muscle, power, and tone to your quadriceps as well.




Last on our list of exercises are leg curls. You've probably seen the machines that most people use for this exercise in your local gym or on television - a simple bench with a curling attachment at one end. You lie on your stomach, and pull the weight of the attachment toward your buttocks using only your hamstring muscles. This is one of those exercises to strengthen your glutes that you can perform with counterweights on your ankles if you don't have access to the leg curl machine.
With these three exercises, you will have the perfect routine to provide your legs and glutes with more power, as well as greater tone and a more pleasing shape. Use the lunges and squats for overall strengthening of the thighs and glutes, and focus on the leg curls to strengthen the hamstrings that connect. Performed together, these exercises will soon have you responding to question after question about how you got your "buns of steel."