Start position: Stand with feet hip-width apart, folding your arms across your chest. Keep your feet flat but place your weight on your heels.
Movement: Hinge at the hips and bend your knees as you sit your rear back as if a chair is behind you. Keep your back straight, abdominal muscles tight, and knees behind your toes as you lower down. Squeeze your glutes to straighten up and return to start position.
Perform: Repeat for 2 to 3 sets of 12 to 15 reps. As you get stronger, add weights or resistance bands for more intensity.
Chin says: Good old traditional squats are simply one of the best exercises you can do for your butt, thighs and hips. There are several variations of squats, ranging from standard squats with your feet hip-width apart or with the use of a chair or bench to act as a marker when squatting. Add dumbbells, resistance bands and core boards, and you will stimulate your glutes and other target areas even more.