If your buttocks muscles are not as big as you would like, there are ways to increase the size of those muscles. What exercise makes your booty bigger?
Your back has the largest muscle group in your body – the gluteal muscles. Your gluteal muscles are known for their power and strength and consist of three different muscles – gluteus maximus, gluteus medius, and gluteus minimus.
The gluteal muscles can vary in shape and tone like most other body parts. The gluteus muscles help you walk, sit, run and jump, and are known for their curvy appearance. And if your buttocks muscles are not as big as you would like, there are ways to increase the size of those muscles.
Exercises for a more bigger booty
You can perform the following butt-strengthening exercises in one workout or add them to a routine for the lower body or the whole body at least two days a week.
Start slowly with just one set of each exercise. As the exercises become more accessible, you can work up to two or three sets of each.
Safe for beginners, the glute bridge insulates and strengthens the gluteal muscles, hamstrings, and core while improving the stability of the hips.
- Have your knees bent and your feet planted on the floor. Place your arms along the sides with your palms flat on the ground.
- Lift your hips off the floor. Your body should have a straight line from your shoulders to your knees.
- Pause for 5 seconds, and slowly lower to the starting position.
- Complete 3 sets of 15 repetitions.
This powerful plyometric exercise will increase your heart rate and help strengthen your gluteal muscles, hips, quads, hamstrings, and calves.
When you have problems with your knees, ankles, and hips or struggle with balance, you should consult a physiotherapist before jumping squats.
- Stand in squats with your feet wider than shoulder-width apart, arms at your sides.
- As you squat, have your arms out in front of you, palms together as you squat.
- Jump up and down. Try to push your feet 3 inches or more off the ground. Stretch your arms to help with momentum.
- Squat down with soft, bent knees and repeat.
- Complete s sets of 10 to 20 repetitions.
Walking lunges with weights
Walking lunges are excellent for building and toning the gluteal muscles while targeting the quadriceps and improving balance.
- Hold a manual in each hand with your arms at your sides.
- Stand with your feet hip-width apart. Walkabout 3 feet forward with your left foot.
- Bend your right knee toward the ground until it is parallel to the floor. This is the forward lunges position.
- Pause and hold for a few seconds.
- Then take a step forward with the back (left) leg, and repeat the lunge leading with this leg.
- Repeat this walking lunges pattern, alternating legs for 20 repetitions (10 each leg).
- Complete 2 sets of 20 repetitions.
The single-leg deadlift is a medium to advanced move aimed at the gluteal muscles and hamstrings. It also challenges balance and core stability.
- Hold a manual in each hand.
- Stand with the weight on the right side with a slight bend in the knee. Engage the core muscles.
- Begin the movement by hinging around the hip. While hingeing, let the weights fall down in front of you with your palms facing each other. Your upper body will lower to the ground when your left leg returns, and your right foot remains planted on the floor.
- Hang slowly until your left leg is parallel to the floor or as close to parallel as you can get without losing balance.
- Lower the leg to the starting position.
- Complete 3 sets of 20 repetitions on each leg.
The clamshell targets the deep gluteal muscles (gluteus medius and minimus), often neglected when performing squats and deadlifts. These muscles are smaller than the gluteus maximus and help stabilize the pelvis, prevent low back pain and balance the lower body.
- Start on your left side with your legs stacked, your head resting on your left arm, and your right hand on your hips.
- Bend your hips and knees to create a 90-degree angle, with feet in line with your glutes.
- Engage the core and lift the right knee as high as possible while keeping your feet together. Have your left knee in contact with the floor and hips stacked. Do not rotate your hips backward.
- Hold on top for a few seconds before slowly lowering to the starting position.
- Complete 3 sets of 15 repetitions and then repeat on the other side.
Banded side step
The banded side step exercise is aimed at the gluteal and hip muscles. For a deep burn in the gluteal muscles, perform side steps with bands with another lower body exercise such as squats or lunges.
Start with placing the resistance band just below the knees. When the exercise becomes more accessible, you can move the strap down towards the ankles.
- Stand with your feet shoulder-width apart.
- Place a resistance band under the knees or around the ankles. You will feel the resistance on the outside of your legs and glutes.
- Bend your knees and lower the prey about a quarter of the way.
- Go right with your right foot, let the tension go off the band, and then return to the middle. Repeat.
- Complete 10 side steps on the right before repeating on the left side. Make 3 sets on each side.
Donkey kick targets your buttocks muscles in a way that many other exercises can not. They focus exclusively on all three of your gluteal muscles and are a great move to target and tighten the buttocks.
- Start by placing yourself on all fours. Keep your knees hip-width apart, your hands flat on the floor below your shoulders, and your spine neutral.
- Tighten the core, then lift the right leg off the floor, keeping the right knee bent and the foot flat.
- Use the gluteal muscles to push your foot against the ceiling. Pause and squeeze on top. Make sure your pelvis and hips are facing the ground.
- Return to the starting position.
- Complete 15 reps on each leg in 3 sets.