This compound move works multiple muscles (with extra emphasis on your tush, of course!) at once. "You'll feel the contraction on both butt cheeks, thighs, and biceps," says Tamilee Webb, star of the original Buns of Steel DVD series.
How to do it: Grab a pair of dumbbells and stand in front of a wall. Press one foot against the wall behind you, knee bent at a 90-degree angle. Lower your body down and forward into a lunge/squat. Make sure that the knee of your standing leg does not go too far beyond your foot. Perform a biceps curl on the downward motion. Stand back up by pressing through the heel of the base leg and semi-straighten the back leg (on wall) by pressing the heel into the wall. Lower your arms down by your side as you straighten. Your torso should be leaning slightly forward but straight. Webb recommends 2-3 sets of 8-12 reps on each leg. If you need to make it easier, try the move without weights.
You can use your keyboard to see the next slide ( ← previous, → next)
20 top fitness experts reveal their go-to move for buns of steel
athletic butt in pink spandex
Trainers Reveal: The Best Butt Exercises of All Time