1. Barbell Squat
Squats are an excellent and proven way of training your bum. You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.
A Barbell squat can help you get closer to your body goals.
Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly.
If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.
2. FROG PUMP
Here is another glute burner to use in your workout. Don’t forget. You might need a lot of reps (20+) to feel this one burn.
image credit: runtastic.com
Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips or bringing your feet closer to your butt can help activate your glutes more.
Lunges are another exercise that works your glutes.
Here are several different types of lunges:
As a refresher on how to do a lunge, let’s review the stationary lunge with dumbbells.
These beach lunges are a great way of exercising and getting some fresh air at the same time
Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have the right balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time, the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.