Building the perfect butt is all about hitting the right muscles from the right angels. Muscles and fat make up main bulk and shape of the butt. There are many muscles in the butt region but the main ones that determine the shape of the butt are Gluteus Maximus, Gluteus Medium and Gluteus Minimum. Here are the 5 moves that target them all evenly! We recommend 4 sets with 10-12 repetitions.
Squats
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Side Lunges
Start off by standing straight with your feet shoulder width apart. You can place your hands at your side, across your chest or at your sides. Do not use your hands to push of your thighs.
As you begin to inhale, step out to one side. Let's start with the right foot, keeping your left foot planted on the ground. Keeping your body straight.
As you step out with one foot, once it is on the floor bend at that knees lowering your body. Your knee and foot should be in a perfectly vertical line.
Once your thighs is nearly parallel to the floor, hold for a second or two then extend back up and step back to the starting position.
Donkey Kicks
Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips.
Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.
Pile Squats
Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Hip Thrusts
Lie face up with knees bent, hip-width apart, feet flexed. Place the band across pelvis, pressing the ends into the floor by sides of hips.
Brace abs in tight, squeeze glutes, and quickly drive hips up into bridge. Hold for 1 count, and then slowly lower for 3 counts to return to start.
Repeat 20 times in a row. (Make it easier by adding more slack to the band, harder by pulling it tighter across hips).