Hardcore Butt Exercises

Anybody can build a nice bottom with the right exercises, even if you have had a flat backside your entire life. Creating a shapely, firm, round butt takes effort and consistency. By regularly training your glutes, hamstrings and lower back with several hardcore compound exercises, you can build and shape your tush in just a few months.

Squats

Squats are one of the best butt-building exercises. However, the most effective is the full squat. It is performed with either a barbell or dumbbells: Stand with your feet greater than shoulder-width apart to place more emphasis the glutes and hips. Bend the knees while pushing your hips back behind you, keeping the back straight and knees aligned over your feet. Lower until your thighs are at least parallel to the floor. Then straighten your legs until you're back in the starting position. Repeat six to 10 times for three to four sets. Always use a spotter when performing heavy barbell squats.

Lunges

Lunges performed --- with or without the use of weight --- are effective at shaping the butt. While keeping your torso upright, take a large step forward and lower your body toward the floor, bending both knees until the knee of rear leg almost touches the floor. Return to start and repeat on the other leg. Taking a larger step forward places more emphasis on the gluteals and hamstrings than a narrower step, notes Frederic Delavier, author of "Strength Training Anatomy."

Straight Leg Deadlifts

Straight leg deadlifts target the hamstrings, glutes and lower back, which make them the perfect exercise for creating firm, round glutes. Standing with feet shoulder-width apart, grasp a barbell using a shoulder-width overhand grip. Keeping your back straight throughout the entire movement and knees only slightly bent, lift bar by straightening your hips until your torso is upright and shoulders are directly above your hips. Then lower bar back down to the floor, bending at the hips and keeping legs straight. Repeat six to 10 times for three to four sets.

Incline Exercise

If you have extra body fat to lose, then aerobic exercise is essential to help burn the fat. So why not do aerobic exercise that also builds and shapes the butt at the same time? High incline --- five percent or greater --- treadmill walking is an effective way burn fat and create a firm, round buttocks. Start at 20 minutes for three days a week, but for noticeable changes, increase to 30 to 45 minute sessions, five to six days a week suggests Fawnia Dietrich of BodyBuilding.com. For best results, do not hold onto to the treadmill while walking. The higher the incline the greater the emphasis on your glutes.