Your buttocks are the largest muscle group in your hip that works with other body parts to produce and reduce force when you move, such as when you are running, jumping and climbing stairs. To get the normal curvature in your buttocks, you must perform a combination of strength exercises to increase muscle mass and corrective exercises to improve your posture, suggests the National Academy of Sports Medicine. These exercises involve full-body movement with emphasis on your hip.
Step 1
Kneel on the ground on your hands and knees about as wide as your shoulders. Curl your toe on the ground, and lift your buttocks up, straightening your legs and pressing your arms against the ground. Hold this position for three deep breaths as you bring your ribs closer to your thighs with each exhalation.
Step 2
Inhale and push your hip down to the ground. Keep your arms straight and push your torso up to extend your lower back so that your ear is in alignment with your shoulders. Tighten your buttocks as you hold this stretch for three deep breaths.
Step 3
Repeat the movement pattern in Steps 1 and 2 five to six more times for two to three sets.
Kettlebell Deadlift
Step 1
Stand with your legs about shoulder-width apart, and put a 40-lb. kettlebell in front of you. Bend your legs slightly and bend your torso forward at your waist to grab the kettlebell with your right hand. Put your left hand behind your lower back to ensure that it does not curve.
Step 2
Exhale and quickly straighten your legs, pushing your pelvis forward to help you bring your torso upright and the kettlebell off the ground. Keep your right arm hanging in front of your body.
Step 3
Reverse the movement pattern to put the kettlebell on the ground. Repeat the exercise for three sets of six to eight reps per arm.
Dumbbell Squats
Step 1
Hold a 25-lb. dumbbell in each hand over your shoulders with your elbows tucked close to your body. Stand with your legs about shoulder-width apart and with your toes pointing forward.
Step 2
Inhale and squat down as low as you can while keeping your torso upright. Do not round your spine or lift your heels up.
Step 3
Exhale and stand straight up, keeping your body in its original alignment. Perform three sets of 10 to 12 reps.
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