Butt Exercises:

Lying Butt Bridge

Exercise Advice: Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat.

Glute Kickbacks

Exercise Advice: Get on your hands and knees on a mat on the floor with your back parallel to the ground. In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse. Be sure to really flex your butt for a one-count when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg.

Leg Lifts

Exercise Advice: Stand up with your feet about shoulder width apart and grab onto a squat rack or something sturdy. To perform this exercise, simply curl one of your legs back behind you so as to actually kick yourself in the butt with your heel. Be sure to keep your knee still and really focus on using your butt and hamstring to do the work. Again, be sure to really flex your butt and hamstring for a one-count when your leg is at the top of the movement back behind you. Return to the start position and repeat with the opposite leg.

One Legged Cable Kickbacks

Exercise Advice: This exercise is performed using a pulley machine. Attach a small hand attachment to the lower section of a pulley machine. Place one foot through the handle opening of the small hand attachment so that it becomes wrapped around your ankle. Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.

Walking Dumbbell Lunges

Exercise Advice: Grab a dumbbell in each hand and find an area where you can walk for about 20 feet unobstructed. Beginning with one foot, simply stride forward (walk) as far as you comfortably can while keeping the dumbbells hanging down at your sides. It is very important that when you plant your striding foot that your knee stays perpendicular to the floor and does not extend past that point. Continue to alternate strides for 10 steps on each leg.

Single Dumbbell Squats

Exercise Advice: Grab a dumbbell with both hands and let it hang down in between your legs in front of you. Keeping your back straight, execute a deep squat and really focus on letting your butt do all of the work. Return to the start position and repeat.

Smith Machine Good Mornings

Exercise Advice: Using a smith machine, position your feet shoulder width apart and hold your arms naturally down to your sides. Securely hold the smith machine barbell and slowly bend down while keeping a little bend in your knees and tension on your hamstrings (back of leg). From the bottom position, slowly extend back up using your hamstring muscles until your at the starting position.

Reverse Dumbbell Lunges

Exercise Advice: Stand with your feet about shoulder width apart and grab a dumbbell in each hand and let them hang at your sides. Begin by reaching one of your feet back behind you like you are taking the first step if walking backwards. Really reach back with this stride to get a good stretch. Bring that leg back to the start position and repeat the same movement with your opposite leg. Be sure to keep your back firmly upright and straight throughout this exercise.

Leg Presses

Exercise Advice: Be sure to check with a trainer at your gym to assist you with how to properly use the leg press machine if you are not familiar with it. Position yourself on the leg press machine with your feet firmly on the platform just beyond shoulder width apart. Lower the platform by slowly bringing your knees to your chest. Next, press the platform upward in an explosive fashion and repeat.

Exercise Ball Butt Lifts

Exercise Advice: Lie on your side on a mat on the floor with your arms crossed in front of your body. Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position and repeat.

Dumbbell Bench Step Ups

Exercise Advice: Stand next to a flat bench with a dumbbell in each hand hanging at your sides. Step up onto the bench with one foot and then bring up the other foot so that you end up standing on the bench with both feet. To return to the floor, carefully step backward off of the bench with the same foot you started with. Repeat the movement with the opposite foot first and alternate for 10 repetitions on each leg.

Smith Machine Squats

Exercise Advice: Using a Smith Machine, place the barbell across your shoulders behind your neck. Your legs should be a bit wider than shoulder width apart. To execute this exercise properly, simply squat down until your thighs become parallel to the floor. Visualize sitting down into a chair and be sure that you keep you back as straight and upright as possible throughout the entire movement. Return to the start position and repeat.

Elastic Band Kickbacks

Exercise Advice: This exercise is similar to the one legged cable kickbacks except that instead of kicking your leg straight back behind you will extend it back and outward at roughly a 45 degree angle. Keeping your leg straight, smoothly kick your heel backward and away from your body at about a 45 degree angle for a distance of about 12-15 inches. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg. You can use the pulley machine or surgical tubing to perform this exercise, depending on the amount of resistance your desire.

Exercise Ball Butt Raises

Exercise Advice: While laying on your back, place your feet on the top of an exercise ball. Slowly raise your butt off the floor and really squeeze your glutes at the top of the movement. Slowly lower your butt back to the starting position and repeat.

Exercise Ball Leg Lifts

Exercise Advice: Place your hands securely on the floor and position your feet on the top of an exercise ball. Position your body so it's almost in a 90 degree angle and raise one leg as high as you can towards the ceiling. Make sure to really squeeze your glutes at the top of the movement. Slowly lower your leg to the starting position and repeat with your other leg.