Buttox strength training exercises focus on the glutes, which are the muscles of the buttocks. Strength training burns calories that promote weight loss, but not a lot of calories compared to cardio exercises such as hiking and running. To lose weight and shape your derriere, do kettlebell exercises for the glutes. Kettlebell exercises burn around 272 calories in only 20 minutes when performed at a fast speed, according to ACE Fitness.
Kettlebell Deadlift
The kettlebell deadlift targets the glutes -- the back and quadriceps get a workout as well. To perform this exercise, stand with a kettlebell in each hand, arms at the sides and palms inward. Bend the knees until the kettlebells touch the floor, only leaning forward slightly and then stand back up. The heels remain flat. People with knee problems or who are not flexible enough to touch the floor without raising their heels should limit their range of motion. Bend the knees only as far as you can while keeping your feet flat.
Kettlebell One-Legged Squat
The kettlebell one-legged squat tones the glutes as well as the quadriceps and calves. This is a balance exercise too. Hold a kettlebell in each hand with the arms straight at your sides as you balance on your right leg to perform this exercise. Bend your right knee and lower the kettlebells toward the floor with your arms straight as you extend the left leg back so the toes are an inch off the floor -- lean forward to create a straight line with your left leg. Work both legs. Holding a kettlebell of equal weight on each side makes it easier to balance.
Double Kettlebell Swings
The double kettlebell swings work the glutes, hamstrings, calves and shoulders. This exercise is dangerous if too much weight is used. Exercisers should use a weight they can control safely. To perform this exercise, stand with your feet shoulder-width or farther apart and holding the kettlebell between the legs with the arms straight. Swing the kettlebell up to eye level and then bend your knees to swing the weight between your legs. Only a single kettlebell is safe to use for this exercise, not one in each hand.
Kettlebell Front Squat
A kettlebell front squat strengthens the glutes for a firmer buttocks as well as the calves and quads. This exercise uses a pair of kettlebells. To perform this exercise, hold the handles of the kettlebells and rest them on the back of your forearms with your arms bent at your sides, palms forward. Step your feet slightly wider than hip-width apart and bend your knees into a squat without moving the arms before standing back up. Extending the hips to press the legs straight during the stand up portion of the exercise engages the glutes.
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