A rounder, firmer butt is often seen as more attractive and contributes to overall athletic performance and back and hip health. Achieving this look and functionality can be accomplished with four key exercises. However, many people execute these exercises incorrectly, so let's explore the best methods for maximizing your results.

1. Barbell Back Squats

Barbell back squats are a powerhouse exercise that targets the gluteus maximus, the largest muscle in your butt. They engage the entire glute complex and, when combined with progressive overload, stimulate muscle growth through mechanical tension, muscle damage, and metabolic stress.

How to Perform:

Setup: Stand with your feet slightly wider than shoulder-width apart. Position the barbell across your upper back, not your neck, and grip it slightly wider than shoulder-width.

Initial Position: Take a deep breath and brace your core. Step back into a squat stance with your feet wider than shoulder-width apart. Keep your chest up and elbows pinned back.Movement: Push your hips back and bend your knees, lowering yourself until your thighs are at least parallel to the ground or slightly below. Ensure your back remains straight and your chest stays open.Return: Drive through your heels to stand up, keeping your back straight and core engaged.

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