One of the most effective exercises you can do for your butt are deadlifts [1], and one of the best moves to work your upper body is the upright row [2]. 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 keeping 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.
