Stand facing the barre, or back of a chair or sturdy countertop. Throughout this butt workout exercise, you want to think about "keeping the body pitched forward from the hips so that the work is in the gluteus, not the lower back," says Mallett. Bending down brings two points on the front of your body -- your torso and your legs -- closer together. As you land, bend your knees to control the landing. Lower your hips down and back by bending at the knees. The stretch occurs whether you are bending down to pick something up or if you are bending as part of an actual stretch. These exercises include leg lifts, hamstring curls, and wall squats. A. ... Bend down as far as possible without causing pain. Jump forward off the step with both feet. Stand tall with feet shoulder-distance apart on the lowest step. Learn more about how to strengthen the knee here. Place your right forearm down on the barre and bend both knees slightly. For this exercise, you'll perform mini-squats. Face toward the bottom of the stairs. Be sure to engage your stomach muscles. We’ve got 16 exercises to try. Cooling down after a workout is a good way to prevent injury and help your body ease back into a resting state. This action stretches a variety of muscles on the back of your body. Hold for 30 seconds.