A strong, shapely bottom looks great on anyone. Many types of exercise target the glutes, as the buttocks muscles are commonly referred to in gym slang. The best exercises for creating a firm, round shape involve fundamental strength training for the entire muscle group. The gluteus maximus makes up the bulk of the buttocks, while the gluteus minimus and gluteus medius are smaller but still vital for strength, movement and overall appearance.
The king (or queen) of strength training, squats work the entire lower body with particular emphasis on the gluteus maximus. For best results, keep your weight over your heels while performing this exercise. You should be able to lift up your toes in your shoes at any time throughout the movement.
A lunge consists of three phases: stepping one leg either forward, sideways or backwards; bending both knees to your range of pain-free motion; and returning to an upright standing position, feet together. Be certain to keep your knee over your ankle to protect your joints. For best booty shaping, try one set of lunges in each direction.
Also included in the A-list of strength training royalty as the prince (or princess) is the deadlift. Relatively heavy weight can be used here as the barbell or dumbbells only move from the floor to just above your knees. Be certain to keep your lower back flat as you pull and contract the buttocks muscles strongly at the top of the movement.
The lateral step-up targets the sides of the buttocks, the gluteus medius and gluteus minimus muscles. Using either benches or simply your stairs, stepping up and down sideways helps to sculpt your buttocks into a rounder form. For maximum safety and effectiveness, select a step height such that you lift your thigh no further than parallel to the ground with your knee bent at a 90-degree angle.
The movement pattern for the good morning exercise is similar to taking a bow with a barbell racked over your shoulders. The backs of your thighs may be tight, which could initially restrict your range of motion, so start with little to no weight on the bar and gradually build up your strength.
Weight and Repetitions Round buttocks are muscular, and to build muscle it is necessary to lift a fair amount of weight for a relatively low number of repetitions. Therefore after having learned the proper form for each of the exercises listed and practiced them for a few weeks, aim to incorporate dumbbells or barbells into your butt-building routine. Choose enough weight that you feel challenged after six to eight repetitions and perform a minimum of two sets of each exercise.