1. Step-Ups:
Stairs are everywhere—work, college campuses, homes—and they're like free exercise equipment. To target your glutes by stepping up and down on the first or second step for more intensity. Remember to push down with your heel while straightening your leg during the step up.
2. Lunges:
These are one of my favorite lower body exercises! For added effectiveness, lift your front toes off the floor, which shifts your weight onto the heel, increasing the work of the glutes and prevents pressing through your toes, which targets the quads. Make sure to not lean forward as you step forward, this will prevent the knee from traveling over the toes. The front leg should be bent at approximately 90 degrees as you lunge forward.
3. Squats:
You can’t beat this classic butt-strengthening exercise. Try single-leg squats to increase challenge or hold onto dumbbells for added resistance. Remember to keep your head up to prevent rounding the lower back. Using a chair to slightly touch your butt down will allow for proper form and range of motion.
4. Bridges:
Laying on your back, knees bent and feet flat on the floor, push through your heals, squeezing the gluteal muscles as you lift your butt off the floor. Hold for a 2 count then lower. Repeat 15-25 reps. Challenge yourself by performing the bridge with one foot as you get stronger, or add a stability ball for variety.
5. Donkey Kicks:
While on hands and knees, extend one leg straight out (you may bend the knee if you have back problems) and tighten the gluteal muscles to lift the leg, lower the leg to starting position.
6. Stair climbing:
Like the strengthening step-ups above, climbing stairs as a means of cardio also targets the butt. In fact, any incline (such as a hill or an inclined treadmill) works the glutes more than walking or running on a flat road. Since cardio is important for helping reduce body fat, get more out of your booty-shaping workout by adding some inclines or stairs to your cardio plan.