Exercises That Build The Butt Muscles

Building muscles in your buttocks not only gives you the definition you want but also increases hip strength, prevents lower back, hip and knee pain, and boosts your ability to run, sprint and jump. Choose exercises that work your hips with the rest of your body so that you can burn more calories in less time, increase total body strength, and improve general movement to prevent injury and improve performance.

Squats

The squat is a basic exercise that builds total body strength and requires good hip mobility and core stability to perform. Practice squatting using only your body weight before adding external load. Once you are able to squat below your knee line and maintain a tall, neutral spine, add extra loads such as dumbbells, a barbell, kettlebells or a sandbag. You may also use a Smith machine to guide you to full range of motion and maintain good posture.
When performing a squat with weights, lower your butt so that it goes below your knee line and keep the weight close to the midline of your body. When you stand up, use your buttocks, trunk and legs to push yourself up. Use weights without losing posture and straining your body.

Kettlebell Deadlifts

The deadlift is a butt and core exercise that uses your hips as a drive to lift a dead weight off ground. Use a kettlebell that is heavy enough to not allow you to lift with your arm or shoulder. A heavier weight will force you to brace your trunk to protect your spine and your buttocks to lift the weight up.
Stand with your feet shoulder-width apart and a kettlebell between your legs on the floor. Grab the handle firmly with your one hand and bend forward at your hips. Put your free hand on your lower back to make sure that it does not flex. Keep your spine neutral but not stiff. Bend your knees slightly, but keep your shins perpendicular to the ground. Tighten your buttocks and push your pelvis forward while bracing your spine and lifting your trunk up with the kettlebell gripped in your hand. Lower the weight and your body back to start position.

Plyometrics

Plyometrics are explosive movement patterns that you do repetitively and quickly with little or no pause. This type of training increases neural stimulation to the muscles worked on and causes them to grow. One such exercise for beginners is the squat vertical jump. To do this properly, you must be proficient in the regular squat.
Lower your hips to the ground and swing your arms back. As you jump straight up, swing your arms up to gain momentum and control. When you land, immediately jump up again as fast as you can. Keep your knees and feet pointing forward at all times. Otherwise, you can easily injure and sprain your ankles and knees.