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Articles Fitness Nutrition

3 Butt Exercises to Get Your Backside In Shape

When you want a firmer backside, there are some butt exercises you can do that will help to get the job done. Exercising with weights is one of the best ways to get your backside in shape. Start slowly, and then add more exercises or do more repetitions once you increase your fitness level.

1. Barbell Squats

Performing barbell squats will work your backside as well as the quadriceps muscles of your legs. You may want to wear a weight belt to support your back during barbell squats. To prepare for the exercise, perform a thorough stretch of your lower back and legs. Place a barbell on the squat rack and then add weight to both sides. Use a light amount of weight until you're able to perform the exercise with the proper technique.

To begin the lift, put your hands on the barbell at approximately shoulder width. Bend your knees and then put your head under the center of the bar. Make sure that you place the bar on your upper back just below your trapezius muscles. Stand up straight and then take a step back from the squat rack. Bend your knees and slower lower your body down until your thighs are parallel with the floor. Look straight ahead and try to keep your upper body straight during the movement. Slowly stand back up to finish the first repetition. Try to do three sets of 10 repetitions.

2. Hamstring Curls

Hamstring curls are a leg machine exercise that can also help you firm up your backside. Before you begin the exercise, adjust the weight stack to the number of plates that you want to lift. Lie on your stomach on the bench and secure your feet under the pads. Some benches have handles for your hands, otherwise you can just grip the end of the bench.

To begin the exercise, slowly bend your legs at the knees and raise them up behind you until the bottoms of your feet are parallel with the ceiling. Hold the position for a count of one, then lower your legs back down. Make sure you don't let the weights slam down at the end of the movement. Try to do three sets of 10 repetitions.

3. Dumbbell Lunges

Lunges are one of the butt exercises that you can do with a pair of dumbbells. Use a light pair until you're able to perform the exercise with the proper form. Stand up straight with a dumbbell in each hand and let your arms hang down by your sides. To begin the exercise, grip the dumbbells firmly then take a large step forward with your left leg. Lower yourself down until your right knee is near the ground, stand back up and then repeat the movement for the other side. Do three sets of 10 repetitions with each leg. Make sure you try to keep your arms still and your upper body straight during the movement.

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