If You Do Squats Every Day to Build Your Butt, Here's What a Trainer Wants You to Know

If you're just starting, do a regular split squat — similar to a lunge, but holding most of your weight on your front foot. If that feels easy, progress to the elevated split squat, shown here.

• Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Straighten your left leg and rise back up to the starting position. This is one rep.