4 best exercises to firm up and shape your butt

I have been a professional personal trainer in NYC for 15 years and I have been involved in fitness for nearly 30 years. In all my time being involved in that industry there have been questions that always repeat themselves. One question that is always asked of me by men and women is “How do I improve my butt?”.

I will answer that by describing 4 moves that will when done correctly will improve your butt

First you must understand how the butt muscle works. The function of the muscle is to move the top of the thigh away from the hip. Another way of describing this is the butt muscle extends the hip opening the angle between the thigh and the pelvis.

The best way to exercise the butt muscle is through a full range of motion and by using exercises that move more than one joint at a time. In this instance the joints are the hip and the knee joints.

• Squat

This is the king of all exercises. When done correctly the Squat incorporates as many muscles as any exercise most of all the butt. The best way to do this exercise is to stand with your feet about shoulder width and drop your butt as if sitting on a seat. Make sure you stick your butt out on the way down. Lower yourself so your thighs are below parallel to the ground. Without bouncing on the bottom squeeze your butt driving your heels through the floor and straightening your legs just short of lockout. You just have to perform that motion and repeat 15 times for 3 sets. You are now on your way to improvement.

• Step-Up

The Step-Up should be done on a surface that is stable and at least as high as your knee. Place one foot on the surface and Step-Up onto the surface tapping the opposite foot on the surface and lowering yourself with control to the ground leaving the foot on the surface. Repeat the movement 15 times and the switch legs performing 3 sets for each leg.

• Reverse Lunges

One thing that has to be remembered with this exercise is to use proper form. Step back with one leg lowering the back knee straight towards the floor, lower the back knee an inch from the ground and return to the starting position. When done properly both legs form 90 degree angles at the bottom of the movement. Perform 15 reps and switch legs doing 3 sets for each leg.

• Quadruped Butt Blaster

Position yourself on the floor on all fours. Make sure your hands are under your shoulders and your knees are under your hips. Your body will form a box with the floor being the bottom side. Bring one knee slightly towards the same elbow and then straighten the leg behind you raising it slightly above parallel squeezing the butt. Perform 15 reps and then switch legs doing 3 sets for each leg.

The video below is going to, for sure, help you to visualize better those movements to improve and shape your butt and gluts muscles.

How to progress working?

When 15 reps become easy add some resistance. The resistance can be added weight, a resistance band or even performing more reps. Concentrate on using correct form and squeezing the butt during those exercises.

Feel free to contact me or leave a comment on this post!

Thanks and Good Luck!