As much as everybody would deny it, the secret to a big butt is through exercise, particularly squat exercises. However, it came to our attention that squats do not deserve to be touted as THE glute buster. In fact, every conceivable ass workout (step ups, lunges, and hip extensions) are just as effective as squat exercises.
The American Council on Exercise was kind enough to conduct studies and provide information about the ass exercises. Below is their short information regarding quadruped hip extensions:
Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
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