Take your butt to booty camp

The days of stick-figure physiques are a thing of the past. Strong is the new sexy and your backside is taking center stage. There are songs dedicated to it, Kardashian empires built upon it — no ifs, ands or butts about it, a shapely posterior is what women want and men desire. So, pick up your phones and deflated derrieres ladies and gents, because we are dialing in a bun burner booty call. If your caboose has taken a backseat in your workout routine, you can channel your inner Brazilian beach babe with this tushie-torching workout:

Step It Up. Elevation is key when it comes to toning your tail. To perform a proper step-up, aim for a height that allows the knee to bend at a 90-degree angle. This allows the glutes to achieve a strong contraction during the step up phase of the exercise. Protect your knees by placing your body weight onto the heel of the working leg, rather than on the ball of your foot. This concept is important to practice during any glute exercise, as it is a common mistake that leads to many knee-related injuries. Practice this exercise several times until you achieve a steady, consistent balance. When ready, further the intensity by adding free-weights to the routine.

Pop a Squat. Looking to add a little junk to your trunk? Squatting is the all-star of glute exercises because it gets the job done by zoning in on the muscles necessary to plump your posterior. There is no excuse for skimping on this exercise because it can be done virtually anywhere, and further allows for a myriad of progressions to keep your glutes guessing.

The easiest way to squat with proper form is to mimic the motion of your body as you lower yourself into a chair. As a Personal Trainer, I always have my clients practice the sit-down/stand-up sequence prior to beginning a squatting routine. It is essential to first have good form before adding weights into the mix. As previously stated, you'll want to place your weight in the heels of your feet to activate your posterior muscles (doing so will prevent shear-force on the knee caps, which will cause knee joint damage over time). Maintain a shoulder width distance in your stance, sit back on your heels, and keep your core activated with your chest up-right. Congratulations, you just did one squat.

Kick Butt. Hip extensions, also known as Donkey Kicks, exclusively target the glute muscles and cause your bum to burn baby, burn. Take a load off and drop down onto all fours (you will need a mat or carpeted floor for this). Align your hands beneath your shoulders and extend one leg behind you to hip-height, then lower your knee until it hovers about an inch from the floor. As always, keep that core engaged and your back strong. Complete 10-15 reps and switch legs.

Amplifying your ass(ets) doesn't have to be a pain in the butt. Implement these three simple, yet effective exercises into your weekly workout routine to transform your bum from jello to J. Lo.

Earn it.

Read more Sports Doc for Sports Medicine and Fitness.