If you are looking to strengthen, shape or tone your glutes, incorporate strength training workouts that specifically focus on that region of the body. A butt workout doesn't have to consist of just squats -- the leading butt exercise. There is a variety of different glute movements that can be executed using your own body weight or with fitness equipment. To achieve a firm, round butt, perform the following exercises for two to three sets twice a week on non-consecutive days.
Squats
The major muscles worked performing squats are glutes, hamstrings and quadriceps. Beginners can perform a squat without weight or by holding a set of dumbbells by your side or on the shoulders. Advanced individuals may require more resistance and should use a barbell or E-Z curl bar. Stand with feet shoulder width apart or slightly wider. Shift your weight to your heels and squat down-as if you're about to sit in a chair-until your thighs are parallel to the floor. Keep your chest up and knees forward; knees should remain behind the toes. Come back up to start and repeat for 10 to 12 reps.
Stability Ball Glute Squeezes
Stability ball glute squeezes isolate the glute muscles. Place your stability ball on the floor in front of you. Lay face down on the ball so that hips and thighs are supported. Position your hands on the floor out in front of you for stability. Bend your legs so that the bottoms of your feet are touching each other. Lift your legs up and squeeze your glutes. Release back to start and repeat for 12 to 15 reps.
Bench Step-ups
Bench step-ups tone and shape the glutes, but your quadriceps and hamstrings will get a good workout as well. Using a weight bench, plyometric box or aerobic step, place your right foot completely on the elevated surface. Stand up all the way on the top of the platform and tap your left toe on top -- do not pause. Bring your left leg back down-landing on the ball of your foot- and repeat with the same leg for 15 to 25 reps. Switch legs and perform the same rep count.
One-Legged Squats
One-legged squats are similar to lunges, but add a little more intensity on the glutes and quadriceps. Using a weight bench, stability ball or sturdy chair, stand in front of the bench and extend your left leg back and place your foot on the bench. Step your right foot out in front of you to prevent knees going beyond your toes. Squat down until your right thigh is parallel to the floor. Come back up to start keeping knees slightly bent. Repeat for 10 to 12 reps and switch to the other leg.
Romanian Deadlifts
Romanian deadlifts target your glutes and hamstrings and can be performed with or without the use of dumbbells or a barbell. Stand with feet shoulder width apart. Keep your arms straight down in front of you. Bend forward at your waist-keeping your back flat-until your back is parallel to the floor. Return to start and squeeze your glutes. Perform 10 to 12 reps.
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