Kneel on all fours with your hands wider than shoulder width apart. Now push one leg up behind you keeping it bent so that your knee is level with your hips, make sure the sole of your foot is facing the ceiling. Squeeze your butt as tight as possible then return your knee back to starting position. Repeat until you have completed your set. You can also alternate between legs if you prefer performing a rep on one leg then going straight onto the next leg. Make sure you use a exercise or stretch mat to protect your knees. Butt Busters are not for people who want to increase the size of their butts.

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Use approx a 20 inch step, bench or chair. The best way to gauge what height step or bench you should be using is to bend your leg and bring your knee up so that it is in line with your hip. Ok, now see where your foot is? Yep. That's the height of the step or bench you should be using. When stepping up make sure your knee is in line with your hip. Your leg should be bent on a right angle and your knee should be in line with your ankle. Step up with your right leg onto the bench, bringing your left leg up behind you, making sure that both legs are straight and your body is sturdy. Now lower your right leg down again, followed by your left leg. Repeat for the reps your workout requires.

If you are more advanced in your training you can do this with dumbells in your hands at your sides or with a barbell resting across the back of your shoulders.