Dumbbell Squat
A majority of women avoid squats for two reasons, they hate the way the bar compresses their back, and squat racks are usually located in the testosterone zone which can be really intimidating. This is by far the best butt lifter around and you can do it with dumbbells instead of with a bar. Start by grabing two fairly heavy dumbbells and holding them next to your thighs. Stand up straight with feet hip width apart, maintain a slight arch in your lower back and your chest up, slowly bend your knees and push your butt back, lower your body so that your thighs are almost parallel with the floor. Push through your heels to raise back up to starting position. Do not allow your knees to go past your toes or your upper body to bend forward. Keep your heels on the floor. If you have difficulty doing this work on your calf flexibility.
Deadlift
This is very similar to the squat and works so many other muscles that you need to do it on a regular basis. Grab a 35-45 lb. bar and hold it slightly wider than hip width apart in front of your thighs. Stand with feet shoulder width apart. Maintain a slight arch in your lower back and your chest up, look towards the celing, slowly bend your knees and push your butt back lowering your body so your thighs are parallel with the floor. The bar will not scrape your knees if your are pushing your butt back far enough and keeping your upper body upright. Push through your heels to raise back up to starting position. Keep your back from hunching over when you raise back up to standing. If you have trouble with this work on strengthening your lower back and hamstrings.
Split Squat
Stand about 3-4 feet in front of a bench and place one foot up on bench behind you. The top of your foot should lay flat on the bench. Find your balance then slowly bend both knees and lower until your front leg is almost parallel with the floor. Make sure your knee is not going past your toe and that you're keeping your upper body upright (don't bend forward at the waist or hip).
Sumo Squat
Stand right under a bar and position it on your upper back. Unrack it then take two steps forward and stand with your legs a lot wider than shoulder width apart. Slowly bend your knees and push your butt back lowering your body so that your thighs are past parallel with the floor. Explode back up to starting position. Not sure about using a bar? Try dumbbells held at shoulder level.
Hip Raises
Lie face down on a bench with legs completely hanging off the bench. You should feel the edge of the bench right on your hips (the crease between your legs and torso). Straighten your legs and put toes together on the floor. Keeping your legs completely straight, raise legs until they're parallel with the floor and even with the bench. Squeeze your glutes then slowly lower until toes touch the floor again.
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