I'm Elmore McConnell, Atlanta's personal trainer. Today, we're going to be discussing how to get a bigger butt using the wall. This isometric exercise is going to help you to get the glutes that you want. It's going to isolate your hamstrings and your glutes. Once you feel that burn, keep holding it. You must fight through! If you want that bigger glute, this is what you got to do. Now, when you're doing this exercise, you want to make sure you have your goal in mind. You do want that bigger butt, so you want to make sure that you squat down and then you hold that position. This is going to be directly correlated with the results that you're going to get. You could break this down into doing three to four different types of workouts, so you want to make sure that you want to hold it for anywhere between 10 and 30 seconds -- it's okay to build up. Some of my clients try it for 60 seconds. So, when you do it, come down into the position. You're going to squat down. You want to make sure your chest's out, back straight, feet away from the wall. Now, one of the things you want to make sure you focus on is that your legs are not in too far, and your feet are not past your knees. So, once your knees are past your toes, that mean you're going to have a lot of pressure and strain on your toes, on your knees. So, you want to make sure that you squat down, chest out, back straight, knees above your heels, okay? You're going to hold this position as long as you can. You want to make sure that your hip is parallel with your knee in order to hit those glutes. So, you don't want all your weight to rest on the wall -- you want to make sure that you allow some of your body weight to be supported by your legs. And, this is how you're going to get those glutes, buns, and butts that you want.