11 Butt Exercises That Trainers Want You to Do to Shape and Strengthen Your Weak Glutes

The Bulgarian split squat is an eccentric movement, Rachel told POPSUGAR; you're lengthening the muscle fibers, which is great for building muscle. This move targets your glutes, first and foremost, but also hits your quads and hamstrings, Rachel explained.

• Begin by placing the toes of your right foot on a bench, box, stair or chair of about knee height. Keep your left leg straight.
• Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
• Press your left heel into the ground to straighten your left knee. This completes one rep.