SQUATS?

Not sure why all the fascination with squats.........I'd highly recommend lunges for toning and shaping. If just starting, you may want to begin with as little as 5 pounds

I think because lots of people don't lunge correctly and use their quads predominantly. To me it's easier to trigger and know how to trigger your posterior chain in a back squat. That said...I agree that weighted lunges are also a good option.

Use weight! Squats, lunges, glute bridges/hip thrusts(use a barbell), step ups, hill sprints, etc.

I found this "squat challenge" on Pinterest and have been doing it with a friend. Major shock to my body but my legs and behind feel so much stronger and has helped my running. Might consider it.

http://img.photobucket.com/albums/v234/Lis5718/IMG_2501.png

If you are going low, and using your HIPS to push forward and squeezing your glutes hard at the lockout, then you're doing it right.

Omg I hate the squeeze, makes my butt go numb but I guess that's a good thing!


I know alot of people are saying with weights and if you can do. But if you want to do body weight squats I was doing this program and my butt and legs were noticeably more toned by the third week. My boyfriends best friend commented on my legs as well.
200 Squats challenge
http://www.twohundredsquats.com/


And like kelly said, donkey kicks are great. I used to do this pilates video and afterwards you actually feel like your glute has lifted. It was actually my fav work out vid, I think I might start doing it again, it has the most strangely satisfying burn. Must be the constant stretching.
Blogilates Bubble butt
url=http://www.youtube.com/watch?feature=player_embedded&v=faQ9lkjiRaM

Squats are more for legs, particularly quads.
Booty results better achieved with weights.
Try dead lifts and/or Good Mornings with weight behind your neck

If your squats aren't hitting your glutes then your form is incorrect and you aren't going deep enough. The hip crease should fall just below the knee for proper engagement of the glutes. Then when you push out of the squat you should be leading with the glutes then pushing up with the legs while always keeping your weight back on your heels. Also be sure to open up the hips (lock then forward) when coming out of the squat. Same when dropping into the squat, you should push out the butt (like sitting down) then sink into the squat with the legs. ALWAYS keep your core tight, chest up, head up, elbows raised back as far as possible to prevent the spine from bowing.

OP if you are new to lifting always start with a PVC bar and practice proper form before going under any weight (even and empty OLY bar). The PVC and air squats are great practice. Form is everything with lifting and an incorrect squat form will wreck you in ways you don't want to know about.

But in answer to your question... you want that high, tight, firm round a**? Gotta drop it low with weighted squats baby. Also Deadlifts and Romanian Deadlifts (watch your knees and lower back). Weighted lunges as well, if you have good balance.