The butt is an area of great concern when it comes to clothing. A well-defined backside can put a nice touch on a new pair of jeans or bathing suit. If you are trying to get the best butt ever, you need to build it by doing some key exercises. With the aid of several fitness tools, your butt can blossom into prominence in several weeks.
Step 1
Pinch a stability ball against a wall with your mid back to do squats. Hold dumbbells in your hands and step forward slightly with your feet shoulder-width apart. Lower your butt towards the floor until your knees form a 90-degree angle. Stand back up just short of locking out your knees and repeat.
Step 2
Step up and down on a bench to do high knee step-ups. Stand behind the bench with your feet together and dumbbells in your hands. Step onto the bench with your right foot and bring your knee up in the air in front of your chest. Step back down on your left foot and repeat for a series of reps. Switch legs and do another set.
Step 3
Sit on the seat of a leg press with your back resting against the backrest. Place your feet on the platform, shoulder-width apart. Push up and flip the safety levers over to the sides. Lower the platform toward your body by bending your knees. Stop when your knees form a 90-degree angle and push the platform back up just short of locking out your legs.
Step 4
Lunge across the room to work your butt. Hold dumbbells in your hands and stand with your feet together. Step forward with your left foot and lower your body until your left thigh is parallel to the ground. Your right knee should be 1 inch above the ground at this point. Stand up, step forward with your right foot and lunge again. Keep alternating across the room with each lunge.
Step 5
Hold a barbell in front of your thighs to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar with a shoulder-width, overhand grip. Bend at the hips and let the bar go down toward the floor. Stop when you feel a strong contraction in your butt and hamstrings. Stand back up and repeat.
Tips and Warnings
- Perform 10 to 12 reps, three to four sets and use the heaviest weights you can lift. Work your butt muscles three times a week with a day off in between sessions.
Things You'll Need
- Stability ball
- Dumbbells
- Bench
- Leg press
- Barbell
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