You already know that squats are one of the best butt sculptors you can do, and adding heavy weight makes them even more effective, says Elizabeth Hendrix Burwell, co-owner of High Performance Gym in Greenville, South Carolina. "A good goal would be to squat your own body weight," Hendrix Burwell says. She recommends starting off with at least 4 to 6 warm-up sets to work your way up to a work set, which should be performed at the heaviest weight you can safely manage for 3 sets of 5 reps.
A sample squat series might be: 2 sets of 5 reps at 45 lbs, followed by 5 reps at 65 lbs, 5 reps at 85 lbs (progressive warm-up), and then 3 sets of 5 reps with 105 lbs.
How to do it: Stand with your feet slightly wider than hip distance, toes slightly turned out. Leading with your hips, lower your butt down to hip level, then stand up. Tip: From standing to squatting and back up again, the barbell should remain in a straight vertical line and always over the center of the foot, Hendrix Burwell says.