How to get a bigger butt? This would be what most women would want that are fitness enthusiasts. This is not something you would hear from a man. So, to get a bigger butt you would need to incorporate lower body exercises such as squats, lunges, hip thrusts once a week and up to 2 to 3 times a week.
It is also important to consume enough protein to support the muscle growth in that area. Surgically adding an implant in your butt seems to be pretty popular these days but it is not necessary if you are willing to put in the effort in the gym exercise wise.
How to get a bigger butt? iStock-photo credit: Viktar Lameika
And you are on the right diet that encompasses enough protein to help grow your glutes. Unfortunately, we live in a society where people want to take shortcuts as opposed to putting in the work and earning your fitness gains.
Your gluteus maximus, medius, minimus also known as your butt is the largest muscle group in the body. It plays a role in running, jumping and walking.
To maximum muscle growth in your glutes try to train your butt at least twice a week.
Squats are a great exercise for growing your glutes whether you use dumbbells, bodyweight or bands. The most important thing is to make sure there is some form of resistance which adds tension and applies stress to that muscle to help it grow.
Squats
How to do the exercise:
To perform a basic bodyweight squat you should stand with your feet shoulder width apart and your feet should be pointed out. Your hands should be on your hips or in front of you. Push your hips back in a sitting position while bending your knees.
Lower your body until your thighs are parallel to the ground. Your knees should be at a 90-degree angle, and your back should be straight. Hold your position for 1 to 2 seconds and then slowly go back to the starting position. Perform 10 to 12 reps for 4 sets.
Walking Lunges with Dumbbell weight is a great glute, front quad exercise. And it also helps to improve your balance.
Walking Lunges with Dumbbell Weight
How to do this exercise:
Hold the dumbbell weights in each hand with your arms at your sides. Stand with your feet hip distance apart. Bend your left knee towards the ground while parallel to the floor. Pause and hold that position for about a second.
And then take a step forward with the right leg for a lunge. And repeat this walking lunge pattern until you have completed 10 to 12 repetitions for 3 to 4 sets.
Another great exercise is Dumbbell Deadlifts which works the butt, hamstrings and lower back.
Dumbbell Deadllifts
How to do this exercise:
Stand with your feet hip width apart with a dumbbell in each hand. Have a slight bend in your knees and slightly lower the dumbbells towards the ground and as low as the middle of your shins. Slowly get up to the starting position and perform this motion for 10 to 12 repetitions for 3 to 4 sets.
Hip Thrusts
How to do this exercise:
It is a great exercise for building and strengthening the glutes. To perform this exercise, you need to sit on the floor with your legs straight while your shoulder blades are resting against a bench. Place a barbell around the crease of your hips and have your hands on the bar.
Make your knees bent and have your feet hip width apart. Push your hips and pelvis upwards while squeezing your glutes. Make sure you are not pushing with your lower back. Your torso should be parallel to the ground while your knees are bent at a 90-degree angle. Your pelvis and hip should always be driving the movement.
Some different resistance training methods that you can add to any of these exercises to help with growing your butt is:
- Dumbbells
- Medicine Balls
- Weighted Vests
- Resistance Bands
- Kettlebells
- Ankle Weights
The Bottom Line is how to get a bigger butt is to incorporate lower body resistance training exercises. Some of those exercises are squats, hip thrust, Walking Lunges with weights, Dumbbell Deadlifts, etc.
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