How to Build Muscle in the Buttocks

Do you have a flat bottom? Does it jiggle when you walk? Or do you just want to fill out your shorts in time for summer? Below you will learn how to get the butt of your dreams. If you're committed you will have a toned butt in no time.

Things You'll Need

• Free Weights or Bar
• Step

Instructions

Get a Dream Butt

1. 

   Perform squats.
   Squats are the go-to exercise for a great butt. Keep your legs about hip width apart, if your legs are too close together you'll be working the front of your thighs rather than your butt. Start with two to three sets of 10 to 15 reps. You may want to place a chair behind you and lower your butt until it barely touches the chair. Your knees should not go past your toes.

   As you get stronger you can add resistance with dumb bells or a weighted bar. For an added challenge pause for about 10 seconds in squat position or do 10 to 15 pulses before coming up. When you feel comfortable, remove the chair and challenge yourself to go lower.

2. 

   Do lunges.
   Lunges work your butt and thighs and can be done in a variety of ways. The basic lunge involves standing then stepping forward with one leg. Bend so that your leg forms a right angle from your hip to ankle and the other knee is a few inches from the floor, return to standing, then step forward with the other leg. You'll want to do two to three sets of 10 to 15 reps for each leg. After you have the form down, you may want to add weights, holding them in your hands as you do the exercise.

   Walking lunges involve the same step forward, but rather than return to standing, bring the other leg to meet the lunging leg, and then step forward with that leg. Think of it as walking, so one foot goes in front of the other, but you lunge down before taking a step.

   If you really want to feel your butt the next morning, add a step. Start with 6 inches and as you get stronger increase the height. Again, there are several options with these lunges. You can start standing behind the step, put one foot up, lunge forward, return to standing and repeat with the other foot. You can also opt to start by standing on the step then stepping back with one foot, bend so that you have that right angle in the leg that is on the step and the knee of the leg you stepped back with is a few inches from the floor. Return to standing and repeat with the opposite leg. For an even greater burn, do 10 to 15 reps on one leg before switching to the other.

3. 

   Do hip extensions.
   Start on your hands and knees and place a dumbbell behind one knee or strap on an ankle weight. Lift that leg up for 10 to 15 reps then repeat with the other leg. Complete two to three sets and increase the weight as you get stronger.

4. Balance weight training with cardio exercise.
   To get a toned butt, some cardio is better than others. Running on a treadmill can actually flatten your bottom because the propelled movement of the belt causes you to bounce more than run. However, raising the incline on a treadmill or running up hills is a great way to tone your butt. Riding a bike or taking a spinning class will also work your butt and thighs. Kickboxing and inline skating are also great workouts that target this area.

5. Restrict your diet to let the muscles emerge. Eating fatty or processed food will result in a layer of fat that will hide any muscle you form. Your diet should primarily be made up of fruits, vegetables, lean protein and complex carbohydrates. Stick with water and avoid alcohol and soda.

Tips & Warnings

• All exercises should be performed two to three sets with 10 to 15 reps, the last two to three reps should be very difficult. Increase weight or reps as the exercise gets easier. Allow the muscles to recover and grow by not performing the exercises on consecutive days. Cardio is recommended 30 to 60 minutes a day, most days a week.