So what are the best butt exercises for firm glutes? The glutes are one of the areas of the body most of us either love or hate.
Are you happy with your butt? Most of us aren't. They're too small, too big, too saggy, too flabby, the list is endless. Don't panic there is something you can do to improve your buttocks.
There are two main types of exercises we are going to focus on to develop your behind.
Cardio Exercises
The best butt exercises are ones that burn fat and a good cardio session does just that. Excess flab is usually what makes your butt look out of proportion.
Interval training is great for fat burning and you should do at least 3 sessions of cardio exercise per week, ideally in the mornings on an empty stomach for the best effect.
Just getting rid of fat is not enough, you need to tone the muscles of your buttocks and that leads us on to.
Resistance Exercises
The best butt exercises are the ones that focus on your lower body such as squats and lunges. I have group these glutes exercises into the groups shown below.
Bodyweight Exercises
Bodyweight exercises are ones that use your body as resistance and usually do not require any equipment. They are convenient as you can perform them anywhere including the comfort of your own home, all you need is a little space.
The best butt exercises using your bodyweight
The Bodyweight Squat 1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
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1. Start by lying face down with your legs straight.
2. Slowly raise one leg keeping it straight using just your glutes muscles.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.
Calf Raise / Glutes Activation
1. Start by placing your foot up on the wall or on a bench.
2. Proceed to rise up on the ball of your foot and as you do this try to squeeze your glutes on the same leg.
3. Sometimes if you place your hand on the spot you are trying to activate you will get a better activation response.
4. Continue to do this for the desired repetitions and then repeat with the other leg.
Free Weights
Training with free weights offers many advantages. You can increase the resistance to as much as you want and there is so much variety to what exercises you can do.
The best butt exercises using free weights
Dumbbell Lunge
1) Start position: Stand with feet hip width apart. Grasp DB's hang arms down at sides.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
Dumbbell Step Ups
1. Stand facing the box. Place right foot on top of box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position. Repeat with other leg.
Really squeeze your buttocks during this exercise.
Squats
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to �sit back� so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.
You can put these best butt exercises into your own butt blasting exercise routine to tone and firm your glutes.
Try this 3 x a week
Barbell Squats
Dumbbell Step Ups
Hip Hikes
Dumbbell Lunge
Perform 12 reps of each exercise and then move to the next one without rest. After all exercises have been completed rest 60seconds and then repeat 3 more times. This should be added to your weight lifting routine. Do not neglect other body parts and your routine should be balanced.
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1. Start by placing feet shoulder width apart and holding your arms out in front of you. 
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