How Can I Get a Higher, Firmer Butt?

If your main objective is to build a firmer, higher butt than exercises that target the glutes and hamstrings should be a priority in your training program. There are many moves to tone these muscles, but here are some of my favorites to see results.

The Exercise Prescription: Cable Pull Through. Perform three sets of 8-10 repetitions. Take three second to lower the weight and one second to return to the upright position and hold for one second at the top. After completing the set rest for 60-75 seconds and repeat for two more sets.

How to do the move: Attach a rope to the low pulley cable. Grab a hold of each end of the rope handle and face away from the low pulley. Your feet should be about shoulder width apart. The rope should pass in between your legs. (Photo 1A) Bend forward at your hips and knees and lower your torso until it's about 45 degrees to the floor. Make sure you keep a natural arch in your lower back throughout the entire movement. (Photo 1B) Squeeze your Glutes together and thrust your hips forward as your raise your torso back up to the start position. Your arms should stay straight throughout the entire movement and do not hyperextend your lower back or knees at the top of the movement. Reverse the movement and repeat for the desired number of repetitions.
How to do the move: Place a loaded barbell on the floor and stand with your shins against the bar. Your feet should be about hip-width apart. Bend forward at your hips and knees and grab the bar with an overhand grip. Your hands should be positioned slightly wider than shoulder width (photo 2A).

While keeping your lower back slightly arched. Pull your shoulder blades together and keep your chest up as you drive your hips forward and stand up with the barbell. Make sure you squeeze your glutes as you are performing the movement and keep the barbell as close to your body as possible while lifting it (photo 2B). Reverse the movement while keeping the barbell close to your body and repeat for the desired number of repetitions.

The Exercise Prescription: Slide Board Leg Curls. Perform three sets of 10-12 repetitions. Take one second to pull the heels toward the butt and three seconds to return to the start position. After completing the set rest for 60-75 seconds and repeat for two more sets.

How to do the move: Lie supine (i.e., face up) on the floor with your arms extended and at about 45-degree angle from the body. With your feet inside the booties and on the slide board, begin by squeezing your glutes together and elevating your hips so that your weight is on your heels and upper back. (Photo 3A).

Next, while continuing to elevate your hips, pull your heels in toward your butt. You should feel a tightening of your Hamstrings (back of the legs). At the top of the movement your body should form a straight line from knee to shoulder. (Photo 3B). Keep your core tight throughout the movement. Reverse the movement and repeat for the desired number of repetitions. Note: You can also use a pair of towels under your feet on a wooden floor.