There’s a much better way to exercise your buttocks and it does not require squats or lunges. It’s called the barbell hip thrust which targets your butt’s mucles. This is considered to be the best butt sculpting and strengthening exercise.
This exercise was inspired by the most unusual source, the Ultimate Fighting Championship and can help develop stronger hips. Also this exercise helps develop your butt without overloading your quads, which are the muscles at the front of the leg that take part of load during a lunge or squat.
1. Sit with your shoulders and upper back propped up against a workout bench, then your legs outstretched and butt on the ground.
2. Padded with a bar pad, roll a barbell, up and over your legs until it’s situated over the crease in your hips (where your legs meet your torso). Then put your feet firmly on the ground so your knees are bent.
3. While your holding the bar in place using with your hands, lift hips towards the ceiling until your torso and thighs are parallel to the ground. Squeeze your butt then return to starting position to complete one rep. Perform 2 to 3 sets of 8 to 12 reps.
Tip: Its better to start this exercise first without a barbell to get a feel for the motion. You can use dumbbells instead if you don’t have a barbell. Rest them in the same crease in your hips and adjust if needed.