3 Steps To A Better Butt

The Butt Stops Here Workout
1. Dumbbell Squat:

This exercise will have an effect on the entire leg, but the key is to focus on your glutes in the descending part of the movement. I’ve also found that women respond well to high reps for the legs and butt.

Stand up straight with feet shoulder-width apart.

Hold a dumbbell or cans in each hand with your arms hanging down at your sides and palms facing one another.

Maintain a neutral spine and a slight bend in the knees throughout the exercise.

Lower your body by sticking your butt out, bending from your hips and knees and stopping when your thighs are parallel with the floor.

Think about sitting back in a chair as you are lowering down.

Slowly return to the starting position

Exhale while returning to the starting position.

Inhale while lowering your body.

Don’t let your knees ride over your toes (you should be able to see your feet at all times).

It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.

Push off with your heels as you return to the starting position.

Beginners can perform this exercise without weights until they master the movement. It’s a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly, it can lead to injuries -- so use precise form.

Perform 20 slow and controlled repetitions and immediately go to the next exercise.

2. Dumbbell Lunges

Stand straight with your feet together.

Hold a dumbbell in each hand with your arms down at your sides.

Step forward with the right leg and lower the left leg until the knee almost touches the floor. This lowered position is where you should focus on feeling the glutes contract.

Push off your right foot slowly returning to the starting position.

Alternate the motion with the left leg to complete the set.

Inhale while stepping forward and exhale while returning to the starting position.

The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

Make sure your head is up and your back is straight.

Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

Your right knee should not pass your right foot. You should be able to see your toes at all times.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Discontinue this exercise if you feel any discomfort in your knees.

Perform 20 repetitions on each side and immediately go to the next exercise.

3. Bent Leg Reverse Kick Up

Start this exercise on your hands and knees on a mat.

Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg.

While contracting the butt, lift your left leg up and toward the ceiling maintaining a bend in the knee.

Slowly return to the starting position.

After completing the set on the left side, repeat on the right side.

Exhale while lifting your leg.

Inhale while returning to the starting position.

To increase the difficulty, you may want to add an ankle weight to the working leg.

Perform 25 slow and controlled repetitions on the right side and then repeat on the left side.

All three exercises are considered one cycle. Beginners should perform one cycle on three alternate days of the week. Intermediate exercisers should perform two cycles on alternate days of the week, and advanced exercisers should perform three cycles. Wait one minute between cycles before repeating.

You still need to perform weight training or calisthenics for your entire body as well as cardiovascular exercise. However, if you incorporate the above specialty butt workout routine, you'll see some great results.

References ---
Raphael Calzadilla, BA, CPT, ACE
Chief Fitness Pro @ eFitness

Happy glute training!

Eve :-)