The gluteus maximus receives a lot attention, so it can be important to give this body part a little extra attention. Shannon Clark says, “The first and most effective strategy for reshaping your backside is to start performing the right type of weightlifting workouts.” The squat is one of the best overall leg and butt developers. The bridge and the glute kickback isolate the glute, toning and lifting your backside. Incorporate these exercise into your existing training program.
Squat
Step 1
Load a barbell with the appropriate weight. Start with just the bar, and gradually add more weight depending on you fitness level.
Step 2
Settle the barbell on your shoulders, slightly below your neck. Un-rack the weight off the hooks or pegs that the barbell was on.
Step 3
Squat downward by pushing your hips backward. This should be the same motion as sitting in a chair. Lower yourself until your legs make a 90-degree angle at the knee joint. Stand straight up, pushing from your heels. You glutes should be tight during this movement.
Step 4
Perform four sets of 12 repetitions.
Bridge
Step 1
Lie down flat on your back. Bring in your heels toward your butt. Your hands will be flat at your side. This is the classic sit-up position.
Step 2
Tighten your glutes, and push hard into your heels. Your hips will rise to create a 45-degree angle at your knee joint. Slowly lower your hips back to the floor.
Step 3
Perform four sets of 12 repetitions.
Glute Kickback
Step 1
Get onto your hands and knees. A workout mat will make this exercise more comfortable.
Step 2
Kick your right heel toward the ceiling. You should feel a tight contraction in your glute. Lower the leg slowly back to the ground, and repeat.
Step 3
Perform four sets of 10 repetitions on each leg.
Tips and Warnings
- These exercises work well for both men and women. Balance out your program by training all your muscle groups. These exercise also will train your core and other leg muscles. Generally, 30 seconds of rest is sufficient between each set.
- Check with a doctor before beginning any new fitness program.
Things You'll Need
- Weights
- Floor matt
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