15 Exercises for a Bigger Butt and Stronger Glutes

Table of Content

• Barbell Hip Thrusts:
• Butt Toning Exercises
• Body Weight Glute Bridges / Hip Thrusts:
• Incline Dumbbell Press
• Focus On Compound Movements You Can Easily Improve On Over Time
• How to Get a Bigger Buttocks with Exercise at Home?
• How long does it take to get a bigger bum through exercise
• Big Butt Workout Plan: How to Get a Bigger Butt with 10 Booty Exercises

Do at least 3 sets of 8-10 reps each for bigger glutes and hamstrings. These gluteus muscles are actually responsible for the buttocks growth. To perform a flat bench press, begin on a bench with a barbell set up. The barbell should be racked above your face, just lower than the height of your fully locked-out arms.

Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Specifically, using resistance training movements that target the butt muscles is exactly what you want to do.

Barbell Hip Thrusts:

The barbell glute bridge is a more advanced version of the body weight glute bridge. It allows you to create more tension and load your glutes to grow your butt. This exercise, when done properly, will do wonders for your glute development over the next 8 weeks. Want to know how to get a bigger butt? It’s easy to do when you have the right guide and understand the process. All you have to do is follow the big butt workout plan as-is, and watch your behind grow.

Repeat the move on the other side, aiming for 3 reps of 10 per side.When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles. "You can do exercises that primarily target the glute muscles," said Camper. So, a more toned butt can also mean gains for your entire body. For side lunges, take a big step out to the side with your right foot. Bend the right knee to squat down but keep the left leg straight.

Butt Toning Exercises

Slowly push yourself back up to a standing position. Step your left leg outward to the side until your right foot is extended on the other side. While keeping your bent leg still, proceed to move your other foot forward to achieve the same movement. With your core tight and butt engaged, slowly raise yourself up as you extend your arms upwards.

Place a dumbbell behind your left knee. Do you want an exercise that will tone your booty as well as lift it up? Then you should definitely try ‘Grasshoppers’, which is one of my most favorite bigger butt exercises. To perform the decline dumbbell press, begin on a decline bench set up with a dumbbell in each hand, held at chest height. Slowly lower to the starting position.

Body Weight Glute Bridges / Hip Thrusts:

Then you can either place a dumbbell or barbell across your pelvis to increase the challenge. Bulgarian split squats are a great exercise to increase butt size. If you want a bigger, rounder, firmer bum right away, shapewear works best. Designed to lift and enhance what you already have, shapewear can help bring out your natural curves and make your butt look more defined. Bend your hips and knees to make a 90-degree angle. Your feet should be in line with your butt.

But once you have started these, you will understand why these are one of the best booty workouts out there. This is probably my favorite glute exercise. I have the best butt workout session whenever I include these because they are excellent for my side glutes. Keep your arms underneath your shoulders and knees underneath your hips. The key for a bigger butt is slow and controlled movements with proper tension. Glute Bridges are one of the best exercises to do for building glutes.

Incline Dumbbell Press

Do 15 reps of these for each side in 3 sets. Now, with bending your knees, raise your leg to the side with a 90 degree angle. These are a lot similar to Glute bridges and many fitness influencers either go with the Glute Bridges or the Hip Thrusts when it comes to butt exercises. With exercise, how quickly you'll get a bigger butt depends on your body type, genetics and, most importantly, training frequency and intensity. If you embarrass easily, you might want to skip these in a crowded gym.

The way of performing the exercise is totally up to you unless it is correct. Now, you can either keep your arms on your chest or spread them across. Keep your upper part of the body in a couch edge or a bench. At the top of the motion, your back should stay neutral and your shoulder blades should remain in the set position.

Focus On Compound Movements You Can Easily Improve On Over Time

Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.

Deadlifts, hip thrusts, hyperextension, squats, and glute bridges are the ideal exercises for a bigger butt. It is best to use a range of exercises for this. Regular butt workouts that consist of squats, lunges, thrusts, and deadlifts will effectively target all butt muscles and grow your glutes. The pushup is a stellar, total-body muscle-building exercise that really works your core. To perform a modified version of the pushup, stand tall and position your hands on a wall in front of you. From there, perform your pushups.

How to Get a Bigger Buttocks with Exercise at Home?

C) Pause when you get to the top of the move, clenching your glutes and ab muscles, and return to the ground. Take a deep breath while lifting your left knee a bit. Hold your breath as long as you’re comfortable.

Hold a dumbbell in each hand with your arms at your sides. How long does it take to get a bigger bum through exercise, we all have this question in our mind when we... The knee of the working leg stays in line with the toes.

Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. These butt exercises give you a good foundation for shaping your glutes and building a bigger butt without weights.

According to school research if you are surrounded by people physically or virtually who share their daily exercise routine with the other participants. You will automatically feel the urge and motivation to get you in shape. The good news is you can take control of the size of your butt by doing specific weight training exercises regularly and building up the glute muscles.