BULGARIAN / SPLIT SQUAT
This is a good butt exercise to those who want to workout at home, basically a squat with only one leg doing the work. A great way to add resistance to your home training, when the basic squat seems too easy and you don't have any weights available.
How to do it?
Stand away from a chair or bench. If you need and want to use weights you can do that to add resistance. If you are using barbell position the bar on the back of your shoulders and grasp barbell to sides, or if you are using dumbbells grasp them to your sides. Extend your leg back and position your top of the foot on the bench. Squat down by flexing from your knee and hip of the front leg which is standing on the ground. Go down until the knee of your rear leg is almost touching the floor. Return to your orginal position by extending from your hip and the knee of your forward leg. This is one repetition. Remember to do the same amount of repetitions on both legs.
What it targets?
This butt exercise targets your quadriceps, back of your thighs and the butt thigh area overall.
Tips for shaping butt
Feel around and try to find the motion which puts your butt to work. It is easy to just work thighs and not butt so be careful. When it feels too easy without any weights, then it is time to add resistance, it is easy to add resistance with barbell or dumbbells. If you find it hard to keep your balance, you can take another chair for help and lean to it for balance, but remember don't help the execution of this exercise with your hands.