There is absolutely nothing wrong with performing lunges and squats, but you could achieve much more effective results that will have your butt looking great. These exercises help tone all shapes and sizes of butts.

First there is the Stiff-Legged Dead lift. In order to perform this exercise the trainee has to stand with her feet inline with her shoulders. Two dumbbells are then to be grasped and allowed to hang in front of the trainee’s body. Her knees are to be kept straight at all times. With the trainee’s hips, slowly bend forward, at the same time lower the dumbbells until the trainee feels a stretch in the hamstrings. Then reverse the technique to the starting position.

Next is the Good Morning. Rest the barbell across the trainee’s shoulders. Make sure that the trainee’s standing with her feet a part inline with her shoulders. Her lower back is to be lowered and taut while performing this technique. With the hips, bend forward until you back is parallel with the surface you are standing on. Slowly reverse the technique back to the starting position.

To perform the Reverse Hyper extension you have to lie face down on a bench with the lower part of your body hanging off the bench. Your feet have to be just centimeters from the floor when they are erect. With your hands, grasp the sides of the bench to help support the body. Raise your feet up until they reach just before being parallel with the surface you are on. Reverse the technique until the starting position.

The following will show you how to perform the Unilaterally Hip Extension. Using an incline bench, place your left knee on the foot of the bench. Bend your arms and relax your forearms across the top of the incline bench. This position will help support the weight of your body. To start, your right leg must raise as high as possible, without feeling any discomfort. Keep in mind that you have to keep your leg straight while performing the move. Reverse the direction back to the starting position. After performing a number of repetitions, the technique can be performed with the other leg.

Performing the Lying Abduction you have to be lying on your left side. Your left knee has to be bent at 90 degrees and your left foot has to rest under your right knee. Keep in mind that your right leg has to be kept straight at all times before raising it as high as you possibly can. Reverse the technique to the starting position. After a desired amount of repetitions, roll onto your right side and perform the same exercise.

Next is the Standing Abduction. For this technique you have to attach a weight to your right ankle. Start by standing with your feet together and use something that is sturdy and mounted to hold on to, because you are going to need this for support. Raise your right leg as far as you can without feeling discomfort. Reverse the technique to the starting position. After a few repetitions, change the weight over to the left leg and repeat the process.

To perform the Lying Leg Curl, you have to be lying face down on the leg curl machine. Your knees have to be hooked underneath the leg curl machine’s roller pads. Keep your thighs pressed firmly to the surface of the machine. Now curl your feet upward and stop just before touching your butt or as far as possible without feeling discomfort. Reverse the process to the starting position and perform the technique again.