Leg squats work well, but alternating exercises is probably best.
Researchers from the La Crosse Exercise and Health Program recruited 12 young men and women (ages 18 to 25) to test the efficiency of eight exercises designed to work butt muscles. These exercises included traditional squats, single leg squats, vertical leg presses, quadruped hip extensions, horizontal leg presses, step-ups, lunges, and four-way hip extensions. Electromyographic (EMG) analysis measured peak gluteus maximus, gluteus medius, and hamstring activation by each exercise. Some of the exercises were at least as effective as traditional squats for each muscle--the best exercise varied from muscle to muscle--but leg presses (either type) were significantly less effective than squats for all three muscles. The researchers suggest that mixing up the exercises can help relieve boredom while still giving your bottom a good workout.
From Prevention.com
From Prevention.com
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