When you want to get a nice butt, you have to work the muscles found at this location. These muscles are often referred to as the gluteals. They consist of the gluteus maximus, gluteus medius and gluteus minimus. Do these exercises with free weights or with the use of machines. When training your butt muscles, you need to execute proper form. Otherwise, you set yourself up for muscle imbalances and possible injury.
Step 1
Perform a set of barbell squats. Duck under the bar in a squat rack and let it rest on the tops of your shoulders behind your head. Place your hands in a wide grip on the bar and push it off the supports. Step back a few steps and stand with your feet shoulder-width apart. Look forward, keep your core tight and back straight as you lower your body toward the ground. Stop when your thighs parallel the floor, stand back up and repeat.
Step 2
Step up and down on a weight bench. Stand behind the bench with dumbbells in your hands and your feet hip-width apart. Step onto 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. Keep alternating back and forth with each foot leading.
Step 3
Hold the dumbbells at your sides while you do walking lunges. Step forward with your left foot and lower your body down by bending both knees. Stop when your left thigh parallels the floor and your right knee is one inch above the floor behind you. Stand back up, step forward with your right foot and lunge again. Keep going across the room, alternating each lead foot.
Step 4
Execute a set of single-leg Romanian deadlifts. Hold a pair of dumbbells at your sides and lift your left foot off the floor. Bend forward at the hips and lower the weights toward the floor as you raise your left leg up in the air behind you. Bend back up and let your leg come back up to the starting point. Repeat for a set of reps and switch legs.
Step 5
Attach an ankle cuff to a low setting on a cable machine to do glute kickbacks. Face the machine and fasten the cuff to your lower right leg. Push your right leg behind your body and up in the air in an arcing motion. Slowly lower it back down and repeat. Do a set of reps and switch legs.
Tips and Warnings
- Perform 10 to 12 reps, four to five sets and work out three times a week on nonconsecutive days. Start each exercise with a moderate weight, then lift the heaviest weights possible for your remaining sets.
Things You'll Need
- Squat rack
- Barbell
- Bench
- Dumbbells
- Cable machine
- Ankle cuff
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