Many of the same exercises activate both the back and butt. This only makes sense when you look at the entire posterior chain of muscles and how they work to complement each other. Each of these exercises will work to sculpt both your butt and back at the same time to provide an attractive appearance.
Deadlift
As Arnold Schwarzenegger says in "The New Encyclopedia of Modern Bodybuilding," the deadlift activates more muscles in the body than any other single-movement exercise. Deadlift is the ultimate lower back exercise and the ultimate glute and hamstring builder. It also will develop solid upper-back muscles, such as traps and lats. In fact, many lifters perform deadlift on back day, while many others perform it on leg day.
Place a bar on the ground. Plates of 45 lbs. give it the proper height, and an Olympic bar weighs 45 lbs. itself. So if you can't deadlift 135 lbs, you might need to do them in a power cage on safety bars. Stand with your legs a little closer than shoulder width apart. Bend down at the knees and the waist and grip the bar shoulder width apart, so that your forearms rest outside your knees. Stand up with the bar, then sit back down. Keep your back straight throughout the movement. Perform between five and eight reps for three to five sets.
Squat
The squat will build your butt and lower back simultaneously. Perform this exercise in a squat rack or power cage. Place the bar on the rack just lower than your shoulders and load it with plates. Position yourself under the bar, grip it with both hands and stand up, lifting the bar from the rack. Carefully step back. Squat down until your thighs are parallel with the ground, then stand back up. Keep your back straight. Keep your eyes forward. The wider your stance, the more you'll target your glutes. Perform three sets of eight to 10 reps.
Stiff-Legged Deadlift
The stiff-legged deadlift uses less weight than a traditional or sumo deadlift, because it targets only your lower back and glutes. Start with the bar on a squat rack or do a traditional deadlift to get the bar into place. Though some people call these straight-legged deadlifts, keep a slight bend in your knees. Unlike with a normal deadlift, maintain that angle throughout, bending only at the waist. Bend forward at the waist until you can't bend forward any more without curling your back. Stand back up. In "Ultimate Bodybuilding," Joe Weider advises that if you are very flexible, you may need to stand on a wooden platform to go through your full range of motion. Perform three sets of eight to 12 reps.
Bent-Over Row
A bent-over row is primarily an upper-back exercise but also uses your lower back and butt to lock your body into a bent position. Holding a barbell, lean forward at the waist and put a slight bend in your knees. This is the exact same position as the bottom of a stiff-legged deadlift but instead of using your glutes to stand up with the weight, use your arms to pull the barbell to your stomach. Hold it there briefly, then lower the weight until your arms are straight. Look forward throughout the movement and keep a straight back.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Ultimate Bodybuilding"; Joe Weider; 1989
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