How To Build A Bigger Butt
CONTENTSTracy Thompson
One of the most common questions asked by many women as they go about their program is how to build a bigger butt fast.
Whether you’ve been genetically cursed with a flat butt or simply want to increase this area’s tone and muscle definition, the great news is that the right glute exercises can certainly help.
Let’s dive into our research-based guide and find out the right exercises to target this area, how to structure your nutrition protocol to meet your butt-building needs, and how to be patient as the process unfolds and you build muscle.
Bum Exercises: How To Get A Bigger Bum
Everything you need to know to build your booty…
Chances are, if you’re reading this then you’re probably wondering how to get a bigger bum. Youve likely done a few squats in your bedroom with the hopes of increasing your booty, or gone to a gym class that promises to build the pert, round derrière of your dreams.
However, theres more to getting a bigger bum than a few workout sessions, and youve probably made some of these common mistakes in your quest for a rear that rivals the Kardashians.
From the absolute must-know bum exercises to the booty building tips tried-and-tested by the experts, we’ve rounding up everything you need to know on how to get a bigger bum…
Exercises For A Bigger Butt
Ready to add some mass to your backside? You can perform the following butt-boosting exercises in one workout, or you can add them to a lower body or full body routine at least 2 days per week.
Start out slowly with just one set of each exercise. As the exercises get easier to do, you can work up to two or three sets of each.
Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.
How to do this exercise:
This powerful plyometric exercise will boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves.
If you have any issues with your knees, ankles, and hips, or you struggle with balance, consult a physical therapist before trying jump squats.
How to do this exercise:
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Experiment With Sumo Squat & Plie Squat
What Are Suma and Plie Squats?
Sumo Squat & Plie Squat is an enhanced variation of the standard squat. Plie squats can assist you in strengthening and toning your glute muscles, resulting in a stronger, more raised buttock at home. To accomplish the sumo squat, an excessively wide stance is required.
How to Perform Plie Exercises Correctly?
Standing with feet slightly wider than shoulder-width apart and toes turned out to a 45-degree angle, place your hands on your hips.
Bend your knees and descend your body, maintaining a straight back and tight abdominals.
Compress your glutes and rise to your feet.
Allow your heels to remain in contact with the ground, keep your knees parallel to your toes, and maintain a perfectly straight back throughout the action.
You could want to incorporate a resistance band into your squat variations.
Butt Exercise: Lateral Step Up With Kickback
Degree of difficulty: 3 out of 5
- Overview: This exercise works both the adductors and abductors, but the kickback targets the glutes. To add difficulty, use ankle weights.
- Get ready: Stand to the left side of an aerobic step or box.
- Go: Step sideways onto the box with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Hold for one count, then release the glute and step carefully off the box with your left leg, followed by your right. Repeat for reps, then switch sides.
Kims tip: Be careful not to spring up. You dont want to get a bounce motion in there. Youre isolating the squeeze-hold and the step up to make sure youre not using your calves.
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Butt Exercise: Leg Press Kickback
Degree of difficulty: 4 out of 5
- Overview: If your gym doesnt have a dedicated butt blaster machine, use this insteadit uses the same range of motion, and targets the middle portion and upper crest of the glutes.
- Get ready: Turn yourself around in a 45° leg press machine so your stomach and elbows are resting on the back pad, knees on the seat. Put one foot in the middle of the platform.
- Go: Unhinge the weight, then press your foot back at a 45° angle by straightening your leg, squeezing the glutes at the top. Return halfway to the starting position, then repeat for reps.
Kims tip: Dont arch your back. Make sure your foot is square so your toes are pointing straight down, and dont use a weight thats too heavy.
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Floor Work: Dirty Dog
This bottom builder gained fame in the exercise videos of the 1970s as the “fire hydrant.” It targets two of the muscle groups in the buttocks.
Form: Keep your knees hip-width apart and your hands directly under your shoulders, elbows straight. Gently stiffen the abs and keep your back in a neutral position with no sagging or arching. Slowly draw one knee up. Rotate the hip to bring the leg toward the torso, then away.
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Corsets To Accentuate Your Hips And Buttocks
Cosets are the ultimate figure sculpting cheat! Put one on and you can instantly reduce your waistline and maximise the curves of your hips and buttocks. Beyond the instant effects, corsets can be used to train your waist to maintain a slimmer form.
Popularised by celebrities such as Kim Kardashian, waist training uses the more traditional steel boned corset, so the construction is strong enough to modify your shape. Be careful though, since you arent supposed to be in pain when using a corset, so if it does hurt, thats a clear sign that its on too tight!
Can You Really Make Your Bum Bigger With Bum Exercises
Sure thing. ‘It’s possible to “grow” this area of your body by using your workout to activate and engage particular muscles, which will make your bum stronger, firmer and have a more shapely appearance,’ says Stephen Pasterino, trainer and founder of P.volve.
So, what type of exercise gets a rounded rear? ‘Strength training, in particular, will help you get a big bum,’ notes Loui Fazakerley, trainer at Third Space. There are three main muscles you should be targeting:
- Gluteus Maximus
- Gluteus Minimus
‘The gluteus maximus is the biggest muscle in the bum area, and the one responsible for making your bum “pop”,’ explains Jenny Francis, trainer at F45 Islington.
‘The gluteus medius is smaller and situated higher up and towards the sides of your bum, and is attached to the ligaments in your hip joint. Finally, there’s the gluteus minimus, situated underneath the gluteus maximus, which works alongside the gluteus medius to help stabilise the hip.’
If you want a big bum that’s as strong as it is sculpted you need to be working all three muscles, which is where we can help.
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Floor Work: Side Leg Raises
This move targets the two smaller muscle groups in the buttocks, the gluteus medius and minimus.
Form: Lift the top leg while lying on your side. Keep the hips stacked and the torso still. Both knees should face forward. To work slightly different muscles, you can turn the top leg in from the hip.
Making Your Butt Look Bigger
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Use Butt Enhancing Creams
A proper exercise routine, a targeted diet, and a healthy lifestyle are all that you need to get a bigger butt fast. To get a firm, round, and big butt, you will have to work on growing your glute muscles, which can be achieved by exercises like squats, barbell squats, pile squats, weighted lunges, donkey kicks, and scissors kicks. Eat foods rich in protein , healthy fats , certain carbohydrates, and essential minerals and vitamins to enable your glute muscles to grow more.
Other Activities To Improve Glute Strength
The previous strength exercises aren’t the only moves for the glutescardio activities can also be an effective way to engage your backside. Try any of these fitness activities to improve your glute strength.
- Walking up an incline automatically gets your glutes more involved. If you’re wearing a backpack, you’re getting even more of a workout.
- Kickboxing involves complex combinations that target your upper and lower body and abs to make them stronger. For instance, a 140-pound woman can burn up to 500 calories with 45 minutes of kickboxing.
- Hiking works the glutes and also burns a ton of calories. Not only do you work harder if you are hiking uphill, but you’ll expend even more energy if there’s a change in altitude. A 140-pound person burns about 390 calories in about an hour while hiking. If you live in a flat area, try raising the incline on your treadmill to mimic trekking up a hill.
- Biking is another great way to engage the glutes. If there are no hiking trails in your area, consider cycling .
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What Are Some Common Cosmetic Procedures Females Opt For
The trend of cosmetic procedures and plastic surgeries emerged several years ago. If you ever noticed an evident change in facial or physical appearance of a celebrity or anyone else, it is likely to be a result of a cosmetic procedure or a plastic surgery. Due to higher costs and invasive nature of the cosmetic procedures, they were not much popular among people and were somewhat thought to be exclusive to celebrities, models or super rich people. But with the advancement of medical science, cosmetic and aesthetic surgeries are now simpler, budget-friendly, safer and deliver high patient satisfaction. Many females now undergo cosmetic procedures for several reasons, which may range from a medical need or for personal reasons. Here are some common and popular cosmetic procedures that females opt for-
Breast Reduction Surgery- A breast reduction surgery is one of the most popular and a commonly performed plastic surgery. The benefits of a breast reduction surgery go far beyond an improved appearance. Females with very heavy or large breasts often face difficulties like finding clothing that fits and experience chronic back pain, poor posture, etc.
Face Lift- A facelift is another commonly performed cosmetic or aesthetic procedure including surgical lifting and tightening of the facial tissues to give a more defined and youthful appearance.
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Or Try A Backward Lunge
When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something that can suffer when people spend long hours sitting at a desk.
Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don’t let the front knee push out in front of your toes.
Fundamentals Of Building A Bigger Butt
Building a bigger bum requires three main things: a healthy diet, progressive overload in your bum exercises, and rest.
- Diet – No amount of butt exercises will get you to your big bubble butt dreams unless you watch your eating habits, like eating more lean protein. Youll need to grow your glute muscles while also slimming down on fat to get that toned look.
- Progressive Overload – Increase the volume or intensity of your exercises. By consistently pushing on your weight limit and stamina, youll blast through plateaus and grow muscle quickly.
- Rest – Your body builds muscle between bum exercises. If you overtrain or dont leave enough time between exercises, you not only risk strain or injury, but your body also wont have time or energy to gain the muscle to make your butt bigger.
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Squat On A Regular Basis
What Is a Standard Squat?
Squatting is a strenuous activity. Squats are one of the best exercises for lifting and shaping your buttocks at home if performed correctly. It is one of the few practices that engages 75% of your muscles in a single action. Squats should be a primary exercise in any leg workout.
How to Perform Squats Correctly?
Keep your feet hip-width apart and your toes facing forward or slightly out when performing a standard squat.
Standing straight with your feet hip-width apart and your hands by your sides, perform a regular squat. Hips placed on top of knees and knees stacked on top of ankles.
Roll your shoulders down, straighten your back, and extend your arms parallel to the floor, palms down.
Inhale deeply and bend your knees, bringing your hips back and down until your thighs are parallel to the ground or even lower.
The knees should be directly over the toes at the bottom of the squat.
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Sidestep Squats With Resistance Bands
Verywell / Ben Goldstein
While the previous exercises mostly target the gluteus maximus, this move targets the smaller gluteus medius and minimus. Don’t worry, though, the gluteus maximus is still involved because you’re squatting.
To turn this into a great whole-body exercise, hold the handles of the resistance bands with your arms bent for an isometric exercise for the biceps.
Lunges For Your Quads Hamstrings And Glutes
Try using your own body weight for challenging lunges to work your buttocks/glutes, and quadriceps and hamstrings. Heres what goes into a simple lunge:10
- Stand with feet together, shoulders pulled back, and abdominal muscles engaged/braced.
- Step forward with your right leg, lifting it up and pausing for a moment to retain posture and balance before bringing it down to the ground.
- Bend both knees as far as you can, moving forward at the hips. Keep lowering your body until the front thigh is parallel to the floor. Go as far as you can do this without pain or discomfort. Your front knee must remain behind your toes.
- Push up from this position, keeping the heel of the front foot down into the ground and then straighten the leg. Leverage your buttock and thigh muscles to return to the start position.
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