Best Moves for Your Best Backside

Alright, we need to chat.

I'm going to be brutally honest with you all this morning.

If you are looking to get sculpted glutes, endure all the Brazilian butt dvds you want, but good "assets" are not made on your living room floor. The secret to perfectly proportioned glutes? MOVING SOME WEIGHT. And I'm not talking about getting on the glute machine at the gym with 10 pounds and busting out 15-20 reps. You need to put some serious weight on that barbell and get full range of motion on those squats.

All of us girls want it, small waists and a tight tush. We know where the small waist comes in- cue diet and cardio! What's the secret to a firmer backside?

My strength and conditioning coach used to say, "In the front of the body, we have our show muscles (abs, quads, chest and biceps), in the back of the body, are the go muscles (hamstrings, calves and glutes). The muscles that make up the back half of your legs are the ones that make you physically propel faster and with more power. So guys or gals- if you're an athlete of any kind, the glutes are super important for moves like jumping, running and sprinting. And since I said I'd be honest, we all know glutes are pretty important when we are thinking aesthetically...

Whatever your motivation may be, stick with me. I'm going to show you the moves to the hiney you're looking for!

Sumo Squats

Wide leg stance, toes pointed slightly out. Head up, chest up. Engage the core. Push the hips back.

Single Leg Deadlifts

Tiniest bit of bend in the knee- just enough to keep it from being locked out. Head up to keep a flat back, dumbbells stay close to the body as you lower them down almost to the tops of the feet, and then stand back up straight. Repeat reps on the same leg before switching.

Step Ups

Let dumbbells hang by your sides, step up with right foot onto a step or bench, left knee drives up and then steps back down with control. Bring right foot back to floor. Switch legs.

Single Leg Press

I like to do 6-8 presses with each leg alone and then 6-12 with both. Make sure knees aren't going over the toes and entire back stays in contact with the seat back.

Split Squats

Right foot resting on bench or step, walk left foot out into a lunge stance. Squat down, dropping elevated knee toward floor. Repeat for set reps and then switch legs.

Lateral Lunges

Both feet stay with toes pointed forward throughout this move. Start with left leg stepping out to the side, bending into the left knee, right leg stays locked out. Press up from entire bottom of foot (don't let left ankle roll weigh to outside of the foot). Return left foot back to the right and switch legs. To add weight, use a barbell on the back or let a single dumbbell hang at the midline between the legs.

Elevated Hip Press

This move is most effective with legs elevated onto a step or bench. You can also place a barbell or plate on the pelvis and then press up with the core engaged.Squeeze glutes at the top and slowly lower.

While we're at it, if you're looking to add size- the only way to get bigger is to add more weight! Instead of light weight and high repetitions, think lower reps (6-8) with heavier weight.

You'll be sore, but you'll thank me later!