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Use dumbbells to make completing each set challenging.
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Tone and build mass in your butt with frequent weight training workouts that consist of an adequate number of exercises and sets to overload your glutes. Your butt muscle, or gluteus maximus, is responsible for extending your hips. Compound exercises like squats, lunges and step-ups -- while they also require assistance from other muscles in the legs -- are effective at building mass in your gluteus maximus.1.
Schedule two to three butt workouts every week. Your glutes will need at least 48 hours of rest in between sessions, so arrange your workout schedule accordingly.2.
Complete three to six sets of six to 12 reps of each butt exercise you incorporate into your workout to build muscle size, as recommended by the American Council on Exercise.3.
Begin your workout with a 10-minute dynamic warm-up. Because your muscles will be warm, you'll perform better during your workout. Jump rope or jog for five minutes and then do high knees, butt kicks, bodyweight squats, walking quad stretch and walking straight leg kick to specifically target your glutes and legs.4.
Incorporate dumbbell step-ups into your workout, which primarily targets your butt, but also hits your quads and calves. Hold a pair of dumbbells down by your side and stand in front of a box or step. Place one foot on top of the box and drive off that leg to raise your body up onto the box. Keep your initial foot on the box as you lower the other one to the floor. Lower your initial foot so that both feet are on the floor. Switch legs every rep.5.
Perform front squats with a pair of dumbbells held at your shoulders. Set your feet to hip-width apart with your toes pointed forward. Push your glutes backward and bend your knees to drop your hips toward the floor. Keep going until your thighs are parallel to the floor and then extend your hips and knees to rise back up to a standing position.6.
Finish your workout with crossover lunges. Start with your feet shoulder-width apart and with your arms held out in front of you. Cross one foot over the front of the other. Once your feet are set, with both sets of toes pointed forward, push your hips back and bend your knees to lower your butt toward the floor. As you lower down, twist your hips and arms away from the direction you're lunging, which will increase the demand placed on your glutes. Increase the intensity of the exercise by holding a single dumbbell with both hands.
- To help facilitate the muscle-building process, keep your rest periods between sets to no more than 60 seconds.
- When performing squats and lunges, take care to not allow your knees to travel beyond the vertical line of your toes, as this places excess stress on your knee joints.