One-Legged Deadlifts

A unilateral exercise, one-legged deadlifts work the glutes in more planes than the deadlift does, as well as adding variety to a training session. Working the gluteals in more planes means that more muscles are targeted. The more muscles targeted and worked, the better the overall muscular development of the butt, and the better the muscular development, the better its aesthetic appeal.

Lunges

Lunges can be performed multiple ways to hit each muscle in the glutes, as well as developing and shaping the rest of the lower body. Static lunges are the most common type of lunges done. Walking lunges are a progression from static lunges, incorporating a level of functionality that can be transferred into daily living. Using another plane, side lunges add more variety into a training programme, and not only can you focus more specifically on either the quadriceps or hamstrings - depending on the length of your stance - but it also hits the adductors.

Step-Ups

Using only bodyweight or using additional weight, step-ups are an excellent exercise for developing the glutes, as well as working the legs - more quadriceps or hamstrings, depending on how high the step is.

Stairs

The gluteus maximus is used when climbing stairs and running, and therefore these activities are excellent for developing the muscle. Climbing stairs, either at a steady pace or sprinting will help in attaining firm, round buttocks.

Sprints

Have you ever seen a sprinter with a square, saggy butt? No, because their training makes for the complete opposite. Power and explosiveness, speed off the blocks, anaerobically exhausting the body with intervals, working the legs and gluteals. Sprinters are among the leanest individuals on the planet, a product of their training methods and mode, making sprints the perfect cardio for helping you get lean enough to show off your hard earned muscle, shaping your butt as you desire it.

Conclusion

Building and shaping your glutes so that they sit high off your legs, hard and muscular, yet round enough that they give that perfect silhouette to your figure is not impossible, and through incorporating a few different exercises into your training programme, you too can have the sexy, shapely butt of a fitness model.

Exercises that develop each of the gluteal muscles and target them from all angles are the best to use, and include squats, deadlifts, one-legged deadlifts, static lunges, walking lunges, side lunges, and step-ups. Stairs and sprinting can also be used as part of a cardio programme to shape the glutes into the butt you desire.

REFERENCES

Delavier, F. (2006). Strength training anatomy (2^nd ed.). France: Human Kinetics.

Marieb, E. N. (2004). Human anatomy and physiology (6^th ed.). San Francisco: Pearson Benjamin Cummings.