Butt exercise: Targets gluteus maximus and hamstrings. Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed. Pulse left leg 10 times (lift and lower by 1 inch). Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg. Hold leg lift for 5 counts. Switch sides; repeat.
Gluteus maximus muscle (Musculus gluteus maximus)
Glut muscles - low back leg and hip pain
How to find and massage Perfect Spot #12, a common trigger point in the upper gluteus maximus muscle.