A full, robust butt is a goal many skinny women have when it comes to transforming the body. Achieving this takes dedicated effort and the right blend of weight training exercises. The way to work the butt is to do exercises that cause hip extension --- the motion involved with moving the thigh backward. To gain the most size, make sure to use added resistance with your exercises.
Plie Squat
A plie squat is a derivative of a regular squat. This variation has a different foot position, which ends up placing more stress on the butt and inner thighs. Begin by placing your feet in a wide stance with your toes turned out and hold a heavy dumbbell by the ends in front of your hips. Slowly lower yourself down by bending your knees and stop when your thighs parallel the floor. Let the weight hang between your thighs when you go down. Steadily rise back up, squeeze your glutes forcefully and repeat.
Split Squat
A single leg split squat works the butt and thighs simultaneously. You need a set of dumbbells and a weight bench to do this exercise. While standing with your back to the bench and holding the weights at your sides, carefully lift your right leg behind you and place the top of your foot down on the bench. Keeping your back straight and abs tight, lower yourself down by bending your left knee. Once your thigh parallels the floor, rise back up in a steady motion. Repeat for a set of reps and switch sides.
Stepup
A stepup works the butt, and you need an exercise platform or weight bench do it. Face the platform while standing with your feet hip-width apart and hold dumbbells at your sides. Keeping your back straight and abs tight, place your right foot on the platform, press down and lift your body in the air. While balancing, move your left leg forward, bend your knee and raise your leg high in the air. Hold for a second, slowly lower your foot back to the floor and repeat. After doing a set of reps, switch sides.
Stiff-leg Deadlift
Stiff-leg deadlifts require a barbell, and they work the butt, hamstrings and lower back in one fell swoop. Stand with your feet about shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward at the waist as you lower the bar down toward the ground. As you do this, push your butt backward, stopping when you feel a good stretch in your hamstrings. Rise back up in a steady motion, squeeze your glutes forcefully and repeat. You also have the option of holding dumbbells in your hands instead of a barbell.
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