One of the most favorable benefits of strength training is that it helps to "shape" a woman's body. Increased muscle size accentuates natural curves, and squats are one of the best exercises to help create an attractive and "lifted" booty.
Squat Progressions and Variations
Body-weight squats are a great way to learn technique before adding resistance. Practice by squatting onto a chair or bench and tapping the surface before standing. As you progress, move on to squatting with additional resistance, using dumbbells or kettlebells. Try gradually increasing weight in increments of 5 pounds. When you are ready to add more resistance, head over to the squat rack for some heavy lifting with a barbell. A back squat is a great way to build muscle in the buttocks, because you can add a considerable amount of weight to the barbell. A range of six to 12 repetitions performed for three to five sets is best for increasing muscle size.
Setup and Safety
To perform a back squat, set the barbell on the rack at just below shoulder height. Step underneath the bar so that it rests on the fleshy part of your upper back. Gripping the barbell with your hands just wider than should width, lift it off of the rack and take one to two steps back to perform the squat. Always use collars and safety bars. Remember to focus on breathing technique -- inhale as you squat and exhale as you stand. Consult a fitness professional for assistance and spotting, if necessary.
- ExRx.net: Barbell Squat (power lift)
- Essentials of Personal Fitness Training; National Academy of Sports Medicine