Keep your heels planted and push off when you come up, breathing out as you do. You want to start light and work your way up to heavier weights. This totals six reps. You can do these on the Smith Machine, under a squat rack or with dumbbells. Lunges work your gluts and hamstrings and front of the thigh.
Lunges are essential to having full hard gluts.
You can do six alternating reps on each leg. This is so that neither leg gets too tired or stressed. When doing lunges, make sure that the lead foot is lunging out heel flat, knee bent in front of you so that you can't see your toes. While lunging forward, your back foot should be resting on the ball of your foot. This totals four sets.