Exercises for the butt

If you want to build a strong AF backside, you've gotta incorporate the best butt exercises into your workout routine. Of course, not only can the right moves help you score a sculpted booty, but strengthening your glutes also helps protect your lower back , which can be put at risk during ecercises like squats and deadlifts if your peach isn't strong enough to handle the load. This is especially true if you're lifting heavy weights. Plus, strong glutes can also make you a better runner —and even help you avoid knee injuries. You don't need any more convincing, do you?

A strong and sculpted butt is the secret to improving speed, power and overall sports performance, while also decreasing your risk of injury. After all, your glutes made up of the gluteus minimus, gluteus medius and gluteus maximus are the largest and strongest muscles in your body. So how do you build a stronger backside? Squats are a good place to start. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix.

If you sit at a desk or a makeshift couch desk all day, regular butt workouts at home are one of the best things you can do for your body. Not to mention it's also the path to getting a truly show stopping booty worthy of Jennifer Lopez. You don't need to be in a gym or a bootcamp class to engage your glutes.

Back to Exercise. Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch. Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front.