Any exercise that works and/or stretches the buttocks is suitable, for example Dumbbell Sumo Squats,Donkey kicks,Dead lifts, rowing, squats, Rainbows, and various specific exercises for the bottom. Weight training exercises which are known to significantly strengthen the gluteal muscles include the squat, dead lift, leg press, any other movements involving external hip rotation and hip extension.
1.Dumbbell Sumo Squats:
Stand straight with wide legs. You have to step out from the shoulder width. While holding a kettlebell or dumbbell in your hands sumo squat for butt you have to maintain a flat back and slowly squat down so that your quads are parallel with the floor.
2.Donkey kicks:
Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs. Aim for 4 sets of 12 reps.
3.Deadlifts:
Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Your back should stay naturally arched during the entire movement. Do 10 reps.
4.Rainbows:
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side.Squeeze your gluts as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.
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