So just what are the best exercises for a bigger butt? The first thing you need to understand here is, there isn’t just one exercise which works best on your booty. Each exercise below will target certain areas of your bum, so a mix of one exercise from each category will create the round ‘bubble-butt’ women so desire.
This is important to understand, as no two butts are the same. What one woman will do to achieve her perfect butt will be different to another. Bums come in all shapes and sizes, so to design the bum you want you will have to create it yourself.
Think of yourself as the architect of your booty, as the the “Michaelangelo” of your money-maker, and your ass as the un-sculpted hunk of stone or clay you need to mold. You’re gonna have to chisel that ass into shape, and since we can’t physically chip away at your ass with tools, the only way you can do it is through a mix of the correct exercises combined with a balanced diet.
The 5 Best Exercises for a Bigger Butt
1: Step your way to success!
Steps are without doubt the easiest exercises and best place to start when beginning a routine to target your butt. The only equipment required is a small, sturdy step. Start with a small step and build to a higher one as you get more used to the exercise.
Remember to follow through on each step to completion, don’t “cheat”. If you use a stairmaster or stepper at the gym, whatever you do don’t lean forward and rest your body weight on the machine. Look for quality over quantity, as done properly steps will target your butt and thighs.
Squats are the “Daddy” of exercises for a bigger butt, and if done correctly will build muscle in your butt and thighs very quickly. Simply stand with your feet shoulder-width apart, put your hands on your hips and drop down until your knees are at a 90 degree angle, then come back up to the starting point and repeat.
Start out without weights if you are a beginner, adding weights as you see fit which you are comfortable with.
Don’t worry if to begin with, your butt and thighs actually start to look smaller after a week or two. This is to be expected with squats as the exercise is a great fat-burner, and with a lot of women the thighs and butt is where they lose fat first (not because they are burning fat in that area by exercising it – that’s spot-reduction and is a myth!).
Over time, as your muscles get bigger in your thighs and butt, and the fat starts to get burned away, your glutes will start to ‘lift’ and become firmer.
Also, don’t make the mistake of ONLY doing squats. Squats are what is known as a “compound move”, which means it targets muscles in multiple areas; thighs, glutes, quads, hamstrings etc.
Squats should be used in conjunction with other exercises which target the glutes in isolation.
Lunges are another simple exercise which works great to tone and build muscle in your butt.
To perform a simple basic lunge, simply stand up straight with your hands on your hips and feet together, then step forward onto your heel and lower your body until your standing leg bends and your knee just touches the ground.
Keep your back straight and make sure your lead knee does not over-bend and go past your toes, then simply return back to the start point and repeat, alternating from one leg to another.
By performing a forward lunge, you will be targeting the gluteus maximus, however you can also target the other two ‘glute’ muscles, the gluteus medius and minimus, by performing a side lunge.
For a side lunge simply step out laterally to the side, instead of straight out in front.
4: Leg Raises/Lifts
Leg raises can really isolate the muscles in your butt, while also giving your hamstrings a good workout at the same time with no equipment required!
To perform a simple leg raise, take a position on your hands and knees, then drop your elbows down to the floor and clasp your palms together. Keep your hips square to the ground then raise one leg off the floor and bring your heel towards your but squeezing your hamstring.
Then slowly raise your leg upwards, keeping the sole of your foot square to the ground, squeezing the glutes as you move your leg up and down. Remember to keep each movement slow, steady and controlled. Quality beats quantity all day and every day!
Repeat the exercise on both legs until you really feel the burn in your butt!
5: Dead Lifts
Although dead-lifts are a great exercise for a bigger butt, we’ve left it to last as it the only exercise we have covered which requires an additional piece of equipment: A weight bar.
Start with a light weight to begin with and build weights as you become more comfortable with the exercise.
With the bar resting on the floor, step up close to it so the balls of your feet are underneath the bar, with your feet shoulder-width apart. Then simply squat down and grab the bar with both hands, slightly wider than where your feet are placed, keeping your lower legs as vertical as possible.
Slowly and purposefully stand up straight, raising your shoulders and hips at the same rate, squeezing your butt and abs as you go and maintaining a straight back and spine.
Then slowly drop the weight down to the floor, keeping your back straight and repeat the exercise.
Keep looking forward as you complete each dead-lift, and remain controlled throughout the whole exercise.
Things to remember
For each exercise outlined here, complete 3 sets of 6-12 reps 3-4 times a week for best results. You don’t need to be doing every exercise here regularly, to start with choosing a combination of 3 of them will suffice.
Remember to remain controlled during each workout and not to overdo things.
If your butt seems smaller after a few weeks don’t panic! That’s just your butt tightening and becoming more toned, coupled with some fat loss. Stick with it and your booty will be getting bigger in no time!
Also remember, that these exercises will work best if coupled with a balanced and nutritional diet. Click here for the best program we have seen so far that touches on all of the above.