How to Sculpt Buttocks With Free Weights

Weight-lifting exercises with free weights can help you sculpt your bottom. Having firm buttocks can draw attention to your figure as well as help you feel better about yourself. Here are some steps to help you sculpt your buttocks using free weights.

Things You'll Need

  • Two 5-lb weights
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Instructions

  1. Squats Sculpt the Perfect Bottom

    • 1

      Take a moment to understand the importance of perfect exercise form in weight lifting. Practice the move without the weight.

    • 2

      Keep your face forward and, with a weight in each hand, place your hands on the tops of your thighs.

    • 3

      Lower just your thighs until they are lateral with the floor.

    • 4

      Maintain the lift in your chest as the torso naturally moves a little forward as you squat. Try not to lean. Keep the core strength and achieve a 90-degree flex in the hips and knees.

    • 5

      Hold your heels on the floor at all times during this exercise.

    Side Step Out Works the Rear

    • 6

      Hold one weight in each hand.

    • 7

      Stand erect with excellent posture with your feet apart, just under the hips.

    • 8

      Side step out with your right foot. As it hits the ground, flex your knees until your thighs are lateral to the ground. Keep your knees from lunging over your toes.

    • 9

      Lift and push off with your right foot to come back to your starting position. Repeat the same motion on the other side.

    • 10

      Continue the exercise on both sides until three sets are achieved, resting two minutes between sets.

    Lunge for the Buns

    • 11

      Stand with your feet together. Hold the weights in each hand at your side.

    • 12

      Take a step out in front of you, forming a lunge position.

    • 13

      Rise back up and return to original position.

    • 14

      Alternate step lunges until three sets are completed.