Training Gluts

Gluts: Deep Bucket Squats: You can do these on a Smith Machine or under a regular squat rack. The deeper you go, the more you will work your gluts. Keep your heels planted and push off when you come up, breathing out as you do. You want to start light and work your way up to heavier weights. Two warm-up sets of 15 reps each and four sets of 12-15 reps. This totals six reps.

Lunges: You can do these on the Smith Machine, under a squat rack or with dumbbells. Lunges work your gluts and hamstrings and front of the thigh. Lunges are essential to having full hard glutes. You can do six alternating reps on each leg. This is so that neither leg gets too tired or stressed. When doing lunges, make sure that the lead foot is lunging out heel flat, knee bent in front of you so that you can't see your toes. The back leg meanwhile, is almost straight and as you come down it should almost touch the floor. While lunging forward, your back foot should be resting on the ball of your foot. One warm-up set, ten reps for each leg and three sets of 8-10 reps per leg. This totals four sets

Leg Curls: You can do these on the lying leg curl or standing leg curl machine. This exercise helps develop the hamstrings, which is very important for having a nice butt. Remember to contract the hamstring muscle at the completion of each rep. Do not rest your feet on your butt after each rep! One warm-up set of 15 reps and three sets of 10-12 reps. This totals four sets. You can also do Straight Leg Dead lifts to work the hamstrings as an occasional alternative.

Leg Extensions: Done on a leg extension machine to define and shape the frontal thighs. There is no need to go heavy when doing leg extensions, but you must remember to squeeze or contract your quads when they are locked out. Make sure you don't rise off the seat while doing this exercise. Once you have contracted the quads, lower the weight until your feet are further back than your knees and your thighs are fully stretched. One warm-up set of 15 reps and three sets of 10-12 reps. This totals four sets.