Having a flat butt can sometimes cause as much frustration as having a fat butt. If you want to make this area of your body more robust, you need to do specific butt building exercises. Use the heaviest weights that you can handle with your exercises. Aim for 10 to 12 reps, three to four sets, and work out three times a week with 1 day off in between sessions.
Sumo Squats
Sumo squats are also known as plie squats, and they put emphasis on your butt and inner thighs. Hold a heavy dumbbell vertically in front of your body with your arms fully extended and your feet in a wide stance. Turn your toes out and lower your body toward the ground. Stop when your thighs are parallel to the ground, stand back up just short of locking your knees and repeat.
Leg Press
Leg presses are done on a leg press machine. Lie on the seat, and rest your back comfortably on the back rest. Place your feet on the plate, shoulder-width apart. Push up on the plate, and flip the catch levers over to the sides. Lower the plate down toward your body by bending your knees. Stop when your knees form a 90 degree angle, and push the plate back up, just short of locking your knees. Repeat for one set of reps. Make sure your knees do not go past your ankles when you lower the plate. If they do, place your feet up higher.
Step-up
Step-ups are performed with a workout bench or aerobic step blocks. Stand in front of the bench with your feet together and dumbbells held in your hands. Step up on the bench with your right foot, then left foot. Step back down with your right foot, then left foot. Step back up leading with your left foot, and step back down leading with your left foot. Start over with your right foot and continue this alternating pattern for a series of reps.
Lunges
Lunges are done while holding dumbbells at your sides. Step forward with your right foot, and lower your body down toward the ground. Stop when your right knee forms a 90 degree angle, and your left knee is an inch above the ground. Stand back up, bring your feet together and lunge ahead with your left foot. Bring your feet back together and keep alternating with each foot.
Stiff Leg Deadlifts
Perform stiff leg deadlifts with dumbbells. Stand with your feet shoulder-width apart, and hold the weights in front of your thighs with your arms straight. Bend at the hips, and lower the weights down toward the ground. Stop when you feel a strong contraction in your hamstrings and butt, and bend back up to the starting point.
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