Top 10 Butt Exercises

Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too flabby...this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside and help you get those buns of steel. Find out the best cardio and strength training exercises for strengthening and firming up your rear.


1. Squats

Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity. This gallery of squat images shows a wide variety of squats you can add to your current routine.


Basic Chair Squat





The chair squat is a great way to learn proper form while having some support. The chair forces you to keep your knees behind your toes and it's always there if you lose your balance and need to sit down. This is a great choice for beginners but you can make it more difficult by squatting down until you're just above the chair.

Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. This version, which requires no weights or equipment (other than a chair) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It's also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you're back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you're just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes!


Squat with One Dumbbell


Once you're able to do more than 16 Chair Squats, it's time to progress and add some challenge to your squats. One option is to hold a dumbbell as you squat, which is a great way to add intensity without putting any extra load onto the spine (as in barbell squats below). Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent.
3. Bend the knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!


Squat with Dumbbells





Another version of the dumbbell squat involves holding two dumbbells. You can either hold them at your sides or just above the shoulders (as shown). Holding dumbbells is just one more way to add intensity to your workouts and build muscles in the glutes, hips and thighs. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the shoulders.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!


Barbell Squat



Barbell squats are a more intense version of squats, requiring more work from the largest muscles in the body. Barbell squats are a great addition to a workout, provided you do them correctly. Adding a weight to your shoulders puts much of that load onto your spine as well, so take care when adding weight onto the shoulders. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Place the barbell just above the shoulders on the trapezius muscles (i.e., the 'meaty' part of the shoulders). If you feel uncomfortable, you can use a bar pad to protect your back.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.

5.Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!

Take care when doing this exercise for the first time. Start with a light weight you can easily handle and practice getting your form perfect before moving on to heavier barbells.



Smith Machine Squat

The Smith Machine squat can be a great addition to your workout routine. The Smith Machine consists of a rack with a suspended barbell that moves up and down on steel runners. There are safety pegs there to catch the weight if needed, which makes it great for those who want to lift heavy but don't have spotters handy.

The Smith Machine squat is similar to a barbell squat, but you should perfect that move and develop balance and a feel for the exercise before moving on to the Smith Machine. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Place the bar just above the shoulders on the trapezius muscles (i.e., the 'meaty' part of the shoulders). Keep in mind that some Smith Machines will reduce the weight of the bar and some won't, so take care when adding weight the first time.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!

One note: there is some controversy about the Smith Machine and the fact that some believe it takes the body through an unnatural range of motion, which can cause injuries and imbalances. Do a variety of squats in your workouts and you can keep your body balanced and strong.

Plie Squat



The Plie Squat involves a variation on foot placement that helps target your leg muscles in different ways. In a plie squat, for example, you incorporate a bit more inner thigh than in traditional squats. This can be a nice variation to add to your routine if you need a new challenge. Just take care when lowering down and only go as far as your flexibility will allow. Here's how:

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don't go out too far.
2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.



Front Barbell Squat





A front barbell squat is the same as other squat variations except for the placement of the weight. In a front squat, the barbell rests on the front of the shoulders, held in place by crossing the arms over the bar. By moving the weight in front of you instead of behind you, you change your center of gravity and, thus, change the focus of the exercise to the quads. Because of how you're holding the weight, you'll need to use a lighter weight for this version than the tradtional barbell squat. Here's how to do it:

1. Stand with feet hip- or shoulder-width apart.
2. Place the barbell on the front of the shoulders and cross the arms over the bar to hold it in place.
3. Bend the knees and lower into a squat. Because of how you're holding the weight, your torso will remain vertical and you may not be able to squat down as low, so take care not to compromise your balance.
4. Contract the glutes and legs slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!



Wall Sits




The wall sit is a bit different from typical squats since you're holding a static position for a certain period of time, rather than working through an entire range of motion. This is a great exercise you can do anywhere without any equipment to help you build endurance in the lower body. Here's how to do it:

1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
4. To add intensity, hold weights or squeeze a ball between the knees.


One-Legged Squats




The one-legged squat is an advanced exercise and one you should take care with if doing for the first time. Putting all your weight onto one leg will really challenge your balance and stability while adding intensity to your exercise routine. This version is shown with support from an exercise ball. Here's how to do it:

1. Place an exercise ball behind your lower back against a wall and lean against it.
2. Lift left foot off the ground slightly, moving the right foot closer to the middle to get your balance.
3. Contract the muscles of right leg and, keeping left leg lifted, lower down into a squat (only as low as you can manage). You can rest your hands against the wall if you need to for added balance.
4. Push back to start and repeat all reps on right leg before switching sides.
5. This is a tough exercise, so practice without the ball and while holding onto something for balance.




Choosing Your Squats and Safe Squatting
So, now you have some idea of different types of squats you can do but how to you choose? If you're just trying to get strong and healthy or maybe lose some weight, any type of squat will do. If you're a beginner, starting with the body weight squats and slowly moving up to the weighted squats is the best way to go. As you get really good at it, you can start on the more advanced variations (front squats, barbell squats and one-legged squats). Wherever you start, squatting is an excellent exercise that will work every part of your lower body!

Tips for Squatting Safely

1. Keep the weight over the ankles and keep the heels on the floor throughout the movement.
2. Keep the knees in line with the toes.
3. Try not to go lower than 90 degrees.
4.Keep the knees behind the toes.
5. Keep the shoulders back, a natural arch in the lower back, and the head and neck in a neutral position throughout the exercise.