50 Shades of Glutes
For these 10 sculpting moves you'll need a medium-weight set of
dumbbells (try starting with 8 to 10 pounds and go heavier when you
can). Your best butt ever awaits.
Suitcase Squat
Crystal Stein, American College of Sports Medicine
Health and Fitness Specialist, Level 1 Precision Nutrition coach and a
Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource
for lifting, firming, tightening and toning your backside. Add a few of
the exercises to your current total-body routine (perform 2-3 sets of
8-12 reps). Stand with feet slightly wider than hip-width apart, holding a weight on
each side of body with palms facing in. Push hips back and lower into a
deep squat, drive through heels to stand.
Curtsy Kick
Hold weights in front of body at shoulder height. Step right leg
diagonally behind left leg and bend knees until front thigh is parallel
to floor. Keep spine long, shoulders rolled down and back and abs tight.
Push through left heel to stand, and sweep right leg out to side with
foot pointed. Immediately move into the next rep.*
Deadlift
Stand with feet hip-width apart, holding the dumbbells in front of
thighs with palms facing body. With a slight bend in knees, push hips
back and slowly slide weights down legs toward floor while keeping spine
long and abs tight. Push through the heels to return to standing.
5 O’Clock Lunge
Stand with feet together holding one weight in front of body at chest
height with a hand on each end. Take a big step with right leg,
rotating away from the body towards the five o’clock position. Keeping
left foot flexed and chest lifted, bend right knee to lower into a side
lunge. Push through right heel to stand, rotating back to starting
position.*
Single-Leg Deadlift To Lunge
With feet together, stand tall, holding one weight in right hand in
front of right thigh, left hand on hips. Shift weight to left leg,
keeping a slight bend in knee, and raise right leg behind body while
lowering weight toward floor. Return to standing, raising right knee to
hip height. Then sweep right leg directly behind body, placing ball of
right foot on floor and bending both knees to lower into a reverse
lunge. Return to start and immediately move into next rep.*
Sumo Squat
Stand with feet wide, toes pointed out, holding weights in front of
body with palms facing each other. Lower into a wide squat, keeping
spine long and chest upright (as if lowering between two panels of
glass). Drive through heels to stand.
Front Squat
Stand with feet hip-width apart with toes pointed slightly out and
holding weights in front of body at shoulder height. Hinge at hips to
lower into a deep squat, keeping weights and torso stable and chest
upright. Push through heels to return to standing.
Windmill
Stand holding one weight in right hand with right arm extended
overhead, left arm resting in front of body with palm facing out. Feet
are hip-width apart with left foot slightly turned out. Push hips to
right and begin to slowly slide left arm down left leg while right arm
remains stable, keep gaze at weight at all times. Lower as far as
possible then return to standing. Beginners can try this move without
using weights.*
Weighted Bridge
Lie faceup with feet hip-width apart and heels near glutes. Place
weights on hips. Drive through heels to raise hips off floor, pause at
top and slowly lower back to mat.
Circle Hydrant
Start on all fours with wrists directly below shoulders and knees
below hips. Place one weight behind right knee. Keeping abs tight and
spine long, lift right leg toward ceiling then circling your knee out to
the right down and back up. Right foot remains flexed, squeezing the
leg to keep the weight locked in place.*
*Repeat on opposite side.
Credits: 
Cheers,
Eve :-)
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