Exercises by Bodypart for Women

Wide-Step Squat with Upright Row

The secret to perky glutes may rest above your hips. Balance your rear view with a set of eye-popping shoulders in one simple two-minute move!

Want to develop a shapely hourglass figure? Developed shoulders give the illusion of a smaller bottom half — and a tinier waistline. This compound move combines a wide-step squat with an upright dumbbell row and performs double duty — not only will you burn up to 40 percent more calories than you would with a traditional squat, attacking the fat that lies all over your body, but you’ll also balance your physique by developing a set of show-stopping shoulders — and that’s a huge plus if you happen to be prone to rounded shoulders from hunching over a computer or smart phone.

How It Works

The wide-step squat is one of the best moves to minimize your butt because it engages the gluteus maximus as well as the gluteus medius and the gluteus minimus. When you develop lean muscle, you not only boost your body’s fat-burning furnace but you also create a tight, toned tush in the process. Upright rows, on the other hand, are the exercise of choice when it comes to developing strong shoulders. This move targets your middle deltoids — the muscles that build shoulder width. Sexy, broad shoulders make your bottom half look smaller and more compact. Put the two moves together, and you’ve got the best exercise possible to create an enviable perky-booty look.

Wide-Step Squat with Upright Row


Target Muscles: middle deltoids, gluteus maximus, gluteus medius, gluteus minimus, quadriceps, hamstrings

Set Up: Start with your feet hip-width apart, toes facing forward. Hold a pair of dumbbells, arms extended toward the floor, palms facing your thighs.

Action: Take a wide step out to one side. Sink into a squat by bending your knees and lowering your hips until your thighs are parallel to the floor. At the same time, bend your elbows and raise the dumbbells to sternum level. Straighten your legs, lower the dumbbells and step back to the starting position. Do three sets of 12 to 15 reps three times a week, and you’ll feel and see results in two weeks.

Beginner Tip: Start with a lighter weight until you get used to the motion, then increase the weight so you feel fatigued during the last few reps of your set.

Boost Your Booty: Placing your feet shoulder-width apart stimulates more gluteal muscle fibers than a narrow squat.