best-exercises-for-a-bigger-butt

The 7 Best Exercises for a Bigger Butt: You NEED to be Doing These!

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Today we’re going to be discussing one of the biggest issues women have: what are the best exercises for a bigger butt?

So many women I have spoken to want to look good in a pair of yoga pants or leggings, but (no pun intended…) they’re just not satisfied with the shape of their butt!

There seems to be a lot of confusion surrounding this issue and today we’re going to tackle this head on.

If you’re dissatisfied with the size and shape of your butt, then once you employ the strategies set forth in this article and follow this routine for a few weeks/months, you will no longer be dissatisfied.

You will look incredible in your yoga pants or leggings, and you’ll have other women asking you how you did it.

Let’s get started.

What You’ve Been Doing is Not Working.


We’re following a similar trend to many of the articles here and that would be what you’re currently doing probably isn’t giving you the results you want which means you’re here to try and find some answers!

Endless cardio, yoga, spin classes, jogging, running and walking will do absolutely nothing to make you more muscular or give your buttox a better shape.

The only thing that makes muscles grow is directly working out that mucsle and making it stronger over a period of time!

This is no different for your butt muscles )gluteus maximus)! 

If you want maximus gluetus…es… well then you have to maximise how you’re using your time in the gym and stay away from those bloody yoga classes.


Tons of women have been building incredible butts & bodies with Rusty Moore’s Visual Impact for Women which you can check out here.


What WILL Work to Tone and Build My Butt?


You see the picture here? The black and white one.

That’s yours truly (yes, me…)

These are the exercises we’re going to be discussing today, what they are, how to do them, how many sets, reps to do and how to progress on them!

You see, going to the gym week after week, month after month without increasing the weights you’re using is useless.

By the way, all of these exercises can be done right at home without the use of any equipment (at least to start off with…)

As you can see, I’ve done these all in my own bedroom.

The Seven Exercises We’ll Discuss Are:

  1. The Traditional Squat
  2. The Lunge
  3. Bulgarian Split Squats
  4. Leg Kickouts
  5. Hip Bridging
  6. Hip Thrusts
  7. The Curtsy Lunge

These all target your gluteus maximus and legs which lend themselves exceptionally well to building an incredible butt that other women will envy you over and men will do their very best to not get caught taking a peek at.

#1 – The Traditional Squat
(The Champion of Getting a Great Butt)


Squatting has and always will be one of the best leg and glute developers known to man.

When you hit some heavy squats, you should be following correct form and using weights on the bar to increase the work load placed on your muscles.

Using your own bodyweight for squats can only get you so far, and without the addition of weights you will find yourself stalling on your progress after not long.

The traditional squat is incredible at building the four muscles that make up one of the two main muscle groups: the quadricep muscle group and also the gluteus maximus (your butt).

Secondary muscle involvement includes:

  • erector spinae
  • transverse abdominus
  • gluteus medius/minimus (abductors)
  • adductors
  • soleus
  • gastrocnemius
  • hamstrings

As you can see, squatting is one of the most important exercises to do. 

The squat can be performed with just your own body weight, with dumbbells or with a barbell across your back in a power rack or a dedicated squat rack.


Pro-Tip #1: Sample Workout
Squats: Sets / Maximum Reps / 60-90 Seconds Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Squat by Buff Dudes

Pro-Tip #3: Check out our guide on how to buy a home gym if you want to have the equipment to do this at home.


#2 – Lunges
(Lunge Your Way to Buttox Bewilderment)


When it comes to the right exercises for your butt, you can’t go wrong incorporating lunges.

Lunges are not only a great accessory movement to squats, they stand on their own as well further targeting your hamstrings, gluteus maximus, quadriceps and other supporting muscles around your butt and legs.

These muscles all work together, but the lunge is slightly better at putting more of the work load on your glutes than a traditional squat is.

This will lend itself very nicely to that butt women want.

Again, you can perform the lunge either stepping forward and back again, stepping back and forward again, or walking for a few steps forwards.

Another awesome variation is to do jumping lunges during which instead of stepping, you jump directly into the other side from one lunge to the next.


Pro-Tip #1: Sample Workout
Lunges: Sets / 10 REPS PER LEG / 60-90 Seconds Rest in Between Sets
+ Jumping Lunges: 3 Sets / 6 JUMPS PER SIDE / 120 Seconds Rest Between Sets

Pro-Tip #2: Video – How to Perform the Lunge by Buff Dudes


#3 – Curtsy Lunges
(Twist n’ Shout… In Pain, That Is…)


This section is really short because it’s just building upon the regular lunge.

The regular lunge is great at putting more of the emphasis on your glutes than your quads and hamstrings which is good for you if you’re trying to build a butt.

However, the Curtsy Lunge will place even more emphasis on your glutes giving you that much more direct butt work.


Pro-Tip #1: Sample Workout
Curtsy Lunges: Sets / 10 REPS PER LEG / 60-90 Seconds Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Curtsy Lunge by 3VFitness


#4 – Bulgarian Split Squats
(Eastern Europeans Don’t Mess Around…)


Building on lunges and Curtsy lunges even further is the Bulgarian split squat.

This son of a gun will kick your arse (literally and metaphorically) and will have you begging for your gym session to be over soon.

Despite the pain and intense burn you will feel, you just have to fight through it because I am 100% certian that you are going to love the end result.

Primary muscle involvement:

  • Quadriceps
  • Hamstrings
  • Gluteus Maximus

This exercise will target your glutes in the best possible way – even more so than squats, lunges and curtsy lunges.

For this reason we’d recommend doing either the Squat or the Bulgarian Split Squat and not both in the same workout day.

It’s just too much.

You can do these with your own bodyweight, or grab a pair of 10, 15 or 20lbs dumbbells to begin with increasing the weight over time as you get stronger and your buttox grows!


Pro-Tip #1: Sample Workout
Bulgarian Split Squats: Sets / 6 REPS PER LEG / 4 Minutes Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Bulgarian Split Squat by ScottHermanFitness


#5 – Leg Kickouts
(Kick Your Old Butt Out of the Way…)


Give yourself some time to relax now because we’ve covered the most challenging exercises you can do for your butt.

Leg kickouts are a good way to end off the butt workout by squeezing a little bit more of a burn out of your workout and giving your glutes a little bit more isolation training.

These kickouts will target your glutes pretty much entirely, and these are a fantastic way to add a little bit more volume.

There really isn’t much more to it than that, and I will discuss sets and reps you can do below, as usual.


Pro-Tip #1: Sample Workout
Leg Kickouts: 5-8 Sets / 10 REPS PER LEG / 15-30 Seconds Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Leg Kickout by LeanMuscle


#6 – Hip Bridges
(Bridge the Gap Between Your Old & New Buttox…)


Bridging is a great way to not only target your abdomen and glutes, bridges are also fantastic at stretching your hip flexors if you spend a lot of time sitting down.

Although not our #1 recommendation when thinking of building a stronger and bigger butt, bridges are still essential in our opinion.

They are great for posture and they act as a great accessory movement to the big “butt exercises” as discussed above.

Check it out!


Pro-Tip #1: Sample Workout
Hip Bridging: 3 Sets / Hold for 30 Seconds / 60 Seconds Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Hip Bridge by ScottHermanFitness


#7 – Hip Thrusts
(Thrust Your Butt Into High-Gear)


Building upon the hip bridges, the hip thrusts will have you performing this with your bodyweight or, ideally, with a barbell across your midsection to add a little more resistance.

This will be incredible for your core, your glutes, legs and hamstrings with the most focus being directed right towards those two all-too-special butt muscles.

Thinking about doing these exercises is awesome because the more accessory movements you add to your routine, the better results you will get (to a certain degree.


Pro-Tip #1: Sample Workout
Hip Thrusts: 3 Sets /12-15 Reps / 2 Minutes Rest in Between Sets

Pro-Tip #2: Video – How to Perform the Hip Thrust by ScottHermanFitness


Well everyone, that pretty much covers this article in terms of the best ways to explode your butt-game.


For more information about tons of women have not only been getting a great butt, but have also been building incredible bodies in their 20s, 30s, 40s, 50s and even 60s, check out Rusty Moore’s Visual Impact for Women Here!


You can also check out our plethora of home exercise equipment buying guides here:

Treadmills
Exercise Bikes
Ellipticals
Rowing Machines
Recumbent Bikes


As always,
Thanks for stopping by and with love,
Michael

2 comments

  1. Very indepth article, I’m hoping that these will help me get a smaller butt not a bigger one though! I’ll definitely check out the youtube videos i more detail. thanks for sharing. cheers, Karen

    1. Hi Karen,

      Doing any exercises that make muscles stronger (including the butt muscles) will make them bigger – unless of course you’re holding on to a lot of fat. Fat loss therefore would make your butt get smaller and the exercises would help with some nice shape and proportion.

      Hope this helps!

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