Butt Burning Exercises

According to Michael Clark, CEO of the National Academy of Sports Medicine in Calabasas, California, your buttocks are part of the core, which also consists of muscles in your abdominals, back, pelvic floor, and upper thighs. Your buttocks function as a hip and leg extensor and rotator, while the muscles beneath them stabilize the pelvis and support the spine during movement. When training your buttocks, integrate them with the rest of your body to maximize calorie expenditure, improve movement and strength, and prevent back pain.

Squats

The squat is a basic movement that promotes stability and strength in your hips, legs, ankles and torso, and mobility in your hips and ankles. According to physical therapist Gray Cook, founder of Functional Movement Systems, you need to properly shift your weight on your feet in order to squat deep and to keep your spine upright. The weight should be evenly distributed on your toes and heels.
Start with squats using your own body weight. Place your arms in front of your chest for balance or above your head. When you become proficient with the squat, add free weights for extra resistance, such as kettlebells or dumbbells.

Deadlifts

The deadlift is another basic hip movement that involves bending forward at your hips while maintaining a neutral spine by bracing your spine and trunk from hunching forward. To lift a weight, push your hip forward and straighten your torso while holding the weight. Use a kettlebell for this exercise. If you do not have one, use a dumbbell but place it on an elevated platform so that you can reach it without bending too far down. Your buttocks should be doing most of the work in lifting the weight while your abdominal muscles work to stabilize the spine.

Squat Jumps

This plyometric exercise develops power, posture, and muscular endurance, where you do explosive, repetitive movements. When you do this exercise, maintain a neutral spine and keep your knees and feet pointing forward. Your buttocks work to produce the power and absorb the impact of landing.
Stand with your feet shoulder-width apart. Bend your hips and knees and swing your arms behind you. Jump up as high as you can and swing your arms up high like you are blocking a volleyball spike. Land in the same position as you started and do eight to ten jumps for three sets. You can also do this with one leg in front of the other.