These are NO JOKE.. My trainer sculpted my arms doing these here! Spider-Man Press-Up. Targets: Chest, Triceps, Abs, Obliques, Butt, Hips. Start in Push-up position, bring knee out to side to elbow, press up and return to start. Do 8 reps. Switch sides and repeat. Do 2 sets.
Single-Leg Deadlift - Balance on your right leg with left leg lifted slightly off the ground and bent. Keeping a slight bend in your right knee, bend your torso forward, reaching both hands towards the floor (don't try to make contact) and extending your back leg so that it's almost parallel to the floor. Your legs should form a 90-degree “L” shape. Maintaining balance, return to the starting position. Complete 15 repetitions, then switch legs.
The best way to squat to focus on the glutes is to take a very wide stance. Italian researchers found that when subjects moved from a hip-width stance to a stance about double hip width, muscle activity of the glutes increased by more than 40%. So to really build rock-hard round glutes, start with wide-stance squats while your body is strongest.