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Here are a few thoughts...
If your seat hurts your butt you either need a new seat because your body has changed or you don't remember how to sit on it. If it's a good seat, the two "sit" bones in your butt will hit the two spots on the back that stick up. The rest of the seat is just there. Also, narrow is better although a mountain bike seat is a little wider than a road bike for some reason.
Squats would be a good excercise to prepare for riding because they work a lot of the same muscles - but they will never work them the same way as a bike will. Also, a lot of core work - abs and lower back - will help because you use your core so much riding, especially mountain bikes.
Good luck!
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