How to work out your ass

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Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you. Extend your right leg up and back, reaching your right heel up to the sky while squeezing your right glute. Lean torso back slightly and place palms on floor under shoulders. Do 2 sets of 20 small pulses on each leg. Your front knee should be bent 90 degrees and align over your ankle. Then bring your left leg straight behind you while extending your arms forward. Hold a 5- to 8-pound dumbbell in your left hand and keep your left elbow on your left side.

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Explosive Lunges I would typically shy away from anything that referred to my bum and any explosions, but this move gives me an awesome stretch through my glutes while testing my balance and coordination and patience.

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Look Hot from Behind: 5 Butt-Shaping Exercises

Keeping your back flat, bend at your hips as far down as possible. From standing to squatting and back up again, the barbell should remain in a straight vertical line and always over the center of the foot, Hendrix Burwell says. Keep your back straight as you bend your knees and lower your body toward the ground, stopping when your thighs are parallel to the ground. Be sure to tuck your tailbone under and contract your glutes. Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt. RDLs using a high cable to maximally load the glutes more in the top range. As with any new gym equipment you are trying, proper form is vital to your success and injury prevention.

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