Then, slowly lift yourself back up to a straight position squeezing your glutes as you come back up to the starting position. If you cannot plie to a parallel position, do a smaller move and work toward the full squat. Raise your arms out to the sides so they are parallel to the floor, like a ballet dancer, as you squat down until your thighs are parallel with the floor.Your knees must track over the second toe to keep the pressure from falling into the knee joint. Check whether you are in proper position by ensuring your knees line up with your second toes.Your toes should be turned outwards away from your body at about a 45 degree angle. Move your feet out so that they are slightly wider than hip width apart.A common exercise for dancers, doing plies is another great exercise to lift your butt. The plie is actually an exercise that got it's start in ballet studios. Use 2 to 5 lb hand weights and hold them down at your sides as you squat down. Increase the intensity of this butt-lifting exercise by adding hand weights.Reduce the repetitions to 10 if you cannot keep the proper form throughout the exercise. Keep in mind that squats are a strength training and cardio exercise so they should be difficult. Repeat this exercise in reps of 10-20.You should feel your gluteal muscles and upper thighs working to lift you to a standing position. Then, rise again squeezing your buttocks as you stand. Perform your first squats sideways in front of a mirror, so that you can check your knees and the curvature of your back. Be careful that you squat downward, rather than forward.Stop when your thighs are parallel to the ground. Bend your knees and squat down as if you were going to sit on a chair.They should be parallel to your chest, but not touching. Place your hands in a prayer position, with the palms touching.Tighten your stomach muscles for stability. Your feet should be facing forward, rather than turned out to the side. Stand with your feet shoulder width apart.
Doing squats is a great exercise not only to tone and lift your buttocks, but also to help build overall lower body strength.
X Expert Source Laila Ajaniįitness Trainer Expert Interview.
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