While many of us may never achieve the same results (some of that shape is genetic), having stronger glutes can give our backsides a lift as well as help make us more efficient walkers and runners.
The Gluteus Maximus is the largest of the three major muscles that make up the glutes.
Strong glutes help us tackle the hills when walking or running, not to mention allowing us to climb the stairs with greater ease.
To make these exercises more effective, be sure to squeeze your glutes when performing these movements. And remember, diet and cardio-respiratory activities are just as important to help us all achieve a better back side.
Targets: Butt, quads, and hamstrings
Stand on a step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
Squat until thighs are near parallel to the floor, keeping knees behind toes and back straight. Rise halfway; hold for 2 seconds.
Lower into a full squat.
Return to start. Do 15 reps.