Do this Exercise when You want Bigger Buttocks

Wanting a bigger butt is a common goal, and you may be able to reach it with hard work and dedication. Increasing your butt’s size takes time and effort, but you can get results. To make your butt bigger, start doing a butt-building strength training workout 3 times a week, as well as cardio exercises that target your butt. Additionally, adjust your eating habits to support your butt-enhancing goal. For quicker results, choose clothing that gives the illusion of a bigger butt.

Method 1

Perform bodyweight squats. Stand up straight with your feet hip-width apart. Bend at your knees and slowly lower your body into a sitting position. Keep your back straight and make sure your knees do not go out past your toes. Pause for 1-2 seconds, then push through your heels as you slowly rise back to your starting position.

Clench your glutes as your rise up from your squats, then release when you get to your starting position.

Do 3 sets of 20 repetitions.

Variation: Increase the intensity of your squats by adding weights using either dumbbells or a barbell. To use dumbbells, hold 1 in each hand, placing them at your waist or on your shoulders. If you’re using a barbell, balance it across your shoulders.

Method 2

Do squats with arabesques. Stand tall with your feet positioned hip-width apart. Bend at your knees and slowly lower your body down into a sitting position. Push through your heels to rise back up. When you reach your starting position, extend 1 leg behind you and reach both arms straight out in front of you to help maintain your balance. Finally, bring your leg and arms back to your starting position.[2]

Repeat for 3 sets of 8-12 repetitions on each side.

Do all of your repetitions on 1 side before switching legs.

Method 3

Perform jump squats to add explosive movement. Place your feet shoulder-width apart and straighten your back. Then, bend your knees and lower yourself into a sitting position. Push through your toes to rise and explode off the floor into a jump. Land on your feet in your starting position and immediately go into the next repetition.

Keep your knees soft throughout the exercise.

Do 3 sets of 8-12 reps.

Method 4

Do lunges to work your glutes and thighs. Stand with your back straight and your feet hip-width apart. Step your right leg out in front of you. Then, bend your knees into 90-degree angles with your right knee in line with your ankle and your left knee pointing toward the floor. Make sure your right knee doesn’t go out past your toes. Pause for 1-2 seconds, then push through your left heel to rise back to your starting position.

Do 3 sets of 20 lunges.

Alternate knees after every lunge or complete all of your reps for 1 leg, then switch to your other leg.

Variation: Do side lunges by stepping out to the side instead of the front. Step out to the right, then bend your right knee into a 90-degree angle. Make sure your knee doesn’t go out past your toes, and keep your left leg straight. Then, push through your right leg to rise back to your starting position.

Method 5

Do bridges to work your glutes. Lie on your back with your knees bent and your arms at your sides. Tighten your glutes and core muscles, then slowly lift your butt off the floor and toward the ceiling. Check that your body is in a straight, diagonal line from your knees down to your shoulders. Pause for 1-2 seconds, then slowly lower your butt down to the floor.

Use your arms to help you maintain balance.

Do 3 sets of 10 repetitions.

Image titled Make Your Butt Bigger Step 6

Method 6

Perform one-leg kickbacks in a downward position. Get onto your hands and knees, with your hands under your shoulders and your knees under your hips. Make sure your back is straight and your legs are bent at 90-degree angles. Lift your right leg off of the floor, keeping it at a 90-degree angle. Squeeze your glutes and raise your leg as high as you can. Then, lower your leg back to the starting position.

To add resistance, use ankle weights.

Do 3 sets of 8-12 reps.

Variation: Do kickbacks while standing tall with your feet hip-width apart. Lift 1 leg off the ground and kick it behind you. Tighten your glutes as you pull your leg back. Then, release your glutes as you lower your leg back to the floor.

Method 7

Do step ups with a knee lift to work your glutes and thighs. Stand with your back straight about 1 foot (0.30 m) in front of a sturdy box with your knees hip-width apart. Step up onto the box with your right leg. Bring your left leg up toward your chest into a knee lift, then lower it back to the floor. Step off the box and return to your starting position to complete 1 repetition.

Do 3 sets of 8-12 repetitions on each side.

Method 8

Do your butt workout 3 times a week, with a rest day in between. You can actually make your butt rounder and larger by strengthening the muscles in it, known as your glutes. While it will take time to make your butt noticeably bigger, you’ll see small improvements soon after you begin exercising your glutes. During your butt workout, do squats, squats with arabesques, jump squats, lunges, bridges, one-leg kickbacks, and step ups with a knee lift. Do 3 sets of each exercise.

The number of repetitions in each set will vary depending on the exercise you’re doing. For instance, you might do 20 lunges per set but only 10 bridges.

Rest at least 1 day between butt workouts to give your muscles time to recover and rebuild. Resting is essential for getting a bigger butt because rebuilding is what increases the size of your muscles.

You can do cardio exercise or work other muscle groups on your rest days.

For instance, you might do your butt workout on Monday, Wednesday, and Friday.