One of the most effective exercises you can do for your butt are deadlifts. And one of the best moves to work your upper body is the upright row. Combine the two moves together for this total-body move that also works your abs, back, and hamstrings. Grab a set of medium- to heavy-weight dumbbells and focus on keep your core tight as you raise and lower your torso.
- Stand holding a pair of dumbbells in front of you with an overhand grip. Keep a slight bend in your knees.
- Hinge forward with your hips, keeping the bend in your knees.
- Lower the weights, keeping them close to your legs at all times. Move down as far as you can without rounding your back (about mid-shin or slightly lower).
- Brace your core and squeeze your glutes as you bring the dumbbells back up to starting position.
- Once you're back in starting position, pull the weights straight up the front of your body toward your upper chest.
- Your elbows should be pointing up when you reach the top of the movement, about six inches below your chin.
- Slowly lower the dumbbells to starting position again. This completes one rep.