12 Exercises To Get Your Flat Booty To Pop
10. Heavy Barbell Squat
You already know that squats are one of the best butt sculptors you can do, and adding heavy weight makes them even more effective. A good goal would be to squat your own body weight. Start off with at least 4 to 6 warm-up sets to work your way up to a work set, which should be performed at the heaviest weight you can safely manage for 3 sets of 5 reps.
A sample squat series might be: 2 sets of 5 reps at 45 lbs, followed by 5 reps at 65 lbs, 5 reps at 85 lbs (progressive warm-up), and then 3 sets of 5 reps with 105 lbs.
How to do it: Stand with your feet slightly wider than hip distance, toes slightly turned out. Leading with your hips, lower your butt down to hip level, then stand up. Tip: 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.