How To Get A Bigger Butt – Best Exercises And Ways For Bigger Booty

How To Get A Bigger Butt – Best Exercises And Ways for Bigger Booty


How To Get A Bigger Butt – Your back has the largest muscle group in your body, your butt. Known for its power and strength, the gluteus is actually made up of three separate muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

These muscles not only help you walk, sit, run, and jump, but they’re also known for their curved shape. However, like most other body parts, the butt can vary in shape and tone.

And if your butt isn’t as big as you’d like, there are ways to increase the size of those muscles. Let’s move on to the strategies you can use to go in reverse and get the bigger, harder loot you want.

7 Best Exercises For A Bigger Butt

Ready to add volume to your rear? You can do the following butt strengthening exercises in one workout or add them to your lower body or full body workout at least 2 days a week.

Start slowly with one set of each exercise. As the exercises get easier, you can do up to two or three sets of each.

1. Glute Bridge

Safe for beginners, the Glute Bridge isolates and strengthens the glutes, hamstrings, and core, and improves hip stability.

How to do this exercise:
  • Lie on your back with your knees bent and your feet flat on the floor. Place your arms by your sides with your palms flat on the floor.
  • Squeeze your abs and glutes, press your feet into the ground, and lift your hips off the ground. Your body should form a straight line from your shoulders to your knees.
  • Hold at the top for 5 seconds, then slowly lower back to the starting position.
  • Do 3 sets of 15 repetitions.

2. Jumping Squats

This powerful plyometric exercise will get your heart rate up and help strengthen your glutes, thighs, quads, hamstrings, and calves.

If you have any problems with your knees, ankles, and hips, or if you have balance difficulties, consult a physical therapist before attempting jump squats.

How to do this exercise:
  • Squat down, feet slightly wider than shoulder-width apart, hands at your sides.
  • Lower your body until your thighs are parallel to your knees. As you squat down, extend your arms out in front of you with your palms together.
  • Get up and get up off the ground. Try to lift your feet at least 3 inches off the floor. Extend your arms to help with momentum.
  • Squat down with your knees slightly bent and repeat.
  • Do 3 sets of 10-15 repetitions.

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3. Walking Lunge With Weights

Walking lunges are a great exercise to build and tone your gluteal muscles as well as your quadriceps femurs and improve balance.

If you have any problems with your knees, ankles, and hips, consult a physical therapist before attempting this exercise.

How to do this exercise:
  • Hold a dumbbell in each hand, arms at your sides.
  • Stand with your feet hip-width apart. Step forward about 2 feet with your left foot.
  • Bend your left knee toward the ground until it is parallel to the ground. This is the forward position.
  • Pause and stay in this position for a few seconds.
  • Then step forward with your back (right) leg and repeat the lunge with your front leg.
  • Repeat this walking lunge pattern, alternating legs for 20 reps (10 on each leg).
  • Do 2 sets of 20 repetitions.

4. Deadlift On Single Leg

The single leg deadlift is an intermediate to advanced move that targets the gluteal and hamstring muscles. It also challenges your balance and body stability.

How to do this exercise:
  • Hold a dumbbell in each hand. Place your hands in front of your hips.
  • Stand with the weight on your right side, slightly bending your knees. Engage your core muscles.
  • Start the movement by rotating your hips. As you twist, let the weights drop in front of you, palms facing each other. Your body will lower to the floor, your left leg will stretch back, and your right will remain on the floor.
  • Rotate slowly until your left leg is parallel to the floor, or as close to parallel as possible without losing balance.
  • Slowly lower your legs back to the starting position.
  • Do 3 sets of 15 repititions on each leg.

5. Clamshell

The shell targets the deep gluteal muscles (gluteus medius and minimus), which are often neglected in exercises such as squats and deadlifts. Smaller than the gluteus maximus, this muscle helps stabilize the pelvis, prevent lower back pain, and balance the lower body.

How to do this exercise:
  • Begin by lying on your left side with your feet together, your head resting on your left hand and your right hand on your hip.
  • Bend your hips and knees to form a 90 degree angle. Your legs should be in line with your back.
  • Tighten your core muscles and lift your right knee as high as you can, keeping your feet together. Keep your left knee in contact with the floor and your hips aligned. Don’t roll your hips back.
  • Hold at the top for a few seconds before slowly lowering back to the starting position.
  • Do 3 sets of 15 repetitions and repeat on the other side.

6. Banded Side Steps

Band side step exercises target the glutes and thigh muscles. For a deep glute burn, do side steps along with other lower body exercises like squats or lunges.

To begin with, you can place the expander just below the knees. When the exercise becomes easier, you can move the band down to your ankles.

How to do this exercise:
  • Start by placing your feet shoulder-width apart.
  • Place an elastic band under your knees or around your ankles. You will feel resistance on the outside of your legs and back.
  • Bend your knees and lower your back about a quarter of the way down.
  • Step to the right with your right foot, releasing tension from the band, then return to the starting position. and repeat this.
  • Take 10 side steps to the right before repeating on the left side. Do 3 sets on each side.

7. Donkey Kicks

Donkey kicks hit your glutes in a way that many other exercises can’t. It only targets the three glute muscles and is a great exercise for working and toning the lower back.

How to do this exercise:
  • Start crawling. Keep your knees shoulder-width apart, hands on the floor below your shoulders, spine in a neutral position.
  • Prepare your torso, then lift your right leg off the floor, keeping your right knee bent and feet flat.
  • Use your glutes to push your leg up towards the ceiling. Pause and click up. Make sure your pelvis and hips are pointing towards the floor.
  • Return to starting position.
  • Do 15 repititions on each leg for 3 sets.

Try Training With Weights

Adding weights, such as ankle weights for kicks or dumbbells for lunges, can increase the intensity of your workout and push you past a plateau. The weight can also make the exercise more effective.

To add weight to certain exercises, you can use dumbbells, dumbbell plates, resistance bands, medicine balls, kettlebells, and more. If you don’t know where to start and what exercises to gain weight for a big butt, talk to a personal trainer or physical therapist.

Shapewear For Big Booty

While targeted exercise can help improve the shape and tone of your butt, you won’t see immediate results.

If you want to have a big, round and firm butt from the beginning, the shaper is the best option. Shapewear designed to enhance and enhance what you already have can help define your natural curves and define your butt.

To lift and fill out your butt, most form-fitting underwear use a combination of removable butt-lifting pads and compression materials such as strong, stretchy, and soft elastane.

Here are some popular girdle options on Amazon:

Butt Enhancement

If butt lifters and exercises don’t help, some people turn to butt lifts and implants to add volume, shape, and curve to their buttocks. This is an elective cosmetic procedure that is not usually covered by insurance.

A buttock implant, also known as a buttock augmentation, is a surgical procedure in which a doctor places silicone implants in the buttocks to add volume to the area.

Injectable implants are less invasive, require less downtime, and carry fewer risks than butt implants. This cosmetic procedure involves the insertion of dermal fillers or fat grafts into the desired area, in this case the buttocks, to give them more volume and shape.

The Bottom Line

How To Get A Bigger Butt – Like most parts of the body, the back can come in any shape or size. Some are naturally larger or curvier than others.

If your butt is smaller and you want to make it bigger or prettier, there are ways to do it. If you want immediate results, rollers can help you instantly lift your butt.

A more expensive but more permanent solution involves cosmetic procedures such as butt implants or a butt lift.

Many types of exercises and exercises can also help increase the size, shape, and firmness of your back. But it takes time and patience to see results.

If you’re not sure what type of exercise is best for shaping and strengthening your back, talk to a certified personal trainer.

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