The Best Exercises for a Bigger Butt Women Can Do At Home

If bodybuilders can increase their body size by working out, who says you can’t get the butt of your choice by learning the best exercises for a bigger butt.

Although genetics is the determining factor to having a bigger butt, with some exercises you can also achieve your “butt-goal”. To make your behind look perkier and stronger, I’ve rounded up some of the best exercises you can follow and the bonus part is that all of them can be done from the comfort of your house.

Before we proceed, let us take a look at,

The muscles that form the butt

According to Wikipedia, the butt, sometimes called the glute, is made up of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the biggest of them all.

The muscles are known for their power and strength. Asides from the fact that they help in running, walking, standing, and jumping, they are also famous for their curvaceous appearance.

Now that you know the muscles in your buttocks, if you engage in specific exercises that specifically target these muscles you would be able to get a bigger, firmer bum without engaging in cosmetic surgeries (butt implant).

Below are some of those exercises.

10 BEST EXERCISES FOR A BIGGER BUTT

Jumping Squats

BEST EXERCISES FOR A BIGGER BUTT

How to do it:

  • Start by standing with your feet shoulder-width apart.
  • Engage your core and keep your chest up as you drop into a squat position.
  • Continue lowering your body till your thighs are parallel with the floor.
  • Then jump up from that position using your arms as necessary.
  • Land with bent knees to absorb impact. That is one rep.
  • Perform 3 – 5 sets of 15 reps.

Glute Bridge

How to Do:

  • Lie on your back with your arms by your side and palm facing down.
  • Bend your knees while your feet are still on the ground and directly under your knees.
  • Now, lift your hips till your body forms a straight line from knees to head. Hold this position for 5 seconds.
  • Return to starting position. That is one rep.
  • Perform 3 – 5 sets of 15 reps.
  • Remember to lift from your hips and not your chest to reduce the strain on your back.
  • You can make this exercise more challenging by engaging in other varieties like the single-leg glute bridge, marching bridge, or by adding a resistance band as pictured, etc.

Clamshell

How to do it:

  • Lie on your right side with legs stacked, head resting on your right arm, and left hand on your hip.
  • Bend your hips and knees to make a 90-degree angle with your body.
  • Clench your abs and glutes and use it to raise your left knee as high as you can while keeping your feet together.
  • Make sure your right knee is still on the floor and do not rotate your hips to the back.
  • Hold at the top for a few seconds before slowly lowering to the starting position.
  • Perform 3 – 5 sets of 15 reps and change to the other side.

Bulgarian Split Squats

BEST EXERCISES FOR A BIGGER BUTT

How to do it:

  • Start in front of a couch, chair, bed, or suspension band.
  • Rest one foot on the piece of furniture behind you.
  • Squat down by flexing the knee and hip of your front leg.
  • Push off from the floor with the heel of your front leg to get back up to the starting position. That is one rep.
  • Perform 3 – 5 sets of 15 reps.
  • Repeat with the other leg.

Curtsy Lunges

How to do it:

  • Stand tall with your feet hip-width apart.
  • Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward.
  • Keep the weight on your front leg.
  • Push the heel of the front foot to the ground to get back up. That is one rep.
  • Perform 3 – 5 sets of 15 reps.
  • Repeat for the other leg.

Donkey Kicks

BEST EXERCISES FOR A BIGGER BUTT - Donkey kicks

How to do it:

  • Get on all fours in a tabletop position.
  • Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral.
  • Use your core to lift your leg off the floor, keeping your right knee bent and foot flat.
  • Use your glute muscle to push your foot towards the ceiling. Pause and squeeze at the top. Ensure that your pelvis and hips remain pointed towards the ground.
  • Return to starting position.
  • Perform 3- 5 sets of 15 reps.

Hip Thrust

Best Exercises for a Bigger Butt - Hip thrust

How to do it:

  • Rest your upper back on a bed, bench, or couch so that your shoulder blades are located on the edge of the surface. Look for a height where your chest and knees can be in a straight line.
  • Pull your feet towards you so that they are placed directly below your knees.
  • Keep your knees bent and your hips close to the floor.
  • Push through the heels to lift your hips from the ground.
  • Your knee to your head should be straight. Hold this position for 5 seconds.
  • Then return to the starting position. That is one rep.
  • Perform 3 – 5 sets of 15 reps.

Exercises for a Bigger Butt Using Weights or Resistance Bands

The exercises above can be done without the use of any equipment. But to make your exercises more interesting and challenging, you can add weights to the exercises above to provide more resistance. Most gym trainers suggest adding weights or resistance bands as you progress to make the workout yield better results.

Resistance bands are a great compliment for these types of workouts. The resistance band provides the same resistance and it can be used anywhere not to mention that it is very affordable. The following work-outs can be done with resistance bands.

Relative Articles:

>>>Best Resistance Bands for Glutes and Legs

>>>Best Resistance Bands for a Home Workout

Banded Side Step

Exercises for a Bigger Butt Using Weights or Resistance Bands - Banded side step

How to do it:

Place the resistance band just below your knees or around your ankles.

Stand with your feet a shoulder-width apart.

Bend your knees and lower your buttocks about a quarter of the way

Step to the right foot, letting the tension come off the band, then return to the center. Repeat.

Complete 10 side steps to the right before proceeding to the left side,

Perform 3 – 5 sets.

Quadruped Hip Extension

Exercises for a Bigger Butt Using Weights or Resistance Bands - Quadruped hip extension

How to do it:

  • Place the resistance bands a little above your knees.
  • Get on all fours in a tabletop position.
  • Keeping your right knee bent, flex your right foot, squeeze your glute, and extend your right hip. The sole of your foot should face the ceiling.
  • Pause for 5 seconds. Return to the starting position and perform for the other leg. That is one rep.
  • Perform 3 – 5 sets of 10 reps.

Lateral Band Walks

Exercises for a Bigger Butt Using Weights or Resistance Bands- Lateral band walks

How to do it:

  • Place the resistance bands a little above your knees.
  • Stand with your feet hip-width apart. Creating a slight tension on the band.
  • Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight towards the heels.
  • Step right with your right foot, and immediately follow with the left.
  • Continue sidestepping in a slow and shuffling motion.
  • Take an equal number of steps in the opposite direction.

Final Thoughts

The benefits of having a good-looking and healthy buttock cannot be overemphasized. Apart from giving the appearance of a lifted, rounder bum, exercising the glute muscles also reduces the risk of injury, boosts metabolism, and improves athletic performance. If you are the type that sits a lot, this might lead to a condition called “gluteal amnesia”, a condition where the lower back does the job of the glute. This might lead to back pain and bad posture, but you can start working those glutes to prevent this.

However, it should be noted that exercising for a bigger butt is only one side of the equation. The other side includes incorporating a proper diet. Healthy, fast-burning carbohydrates consumption before a workout will keep energy consistent. And the rate of protein intake should be high because it is needed for muscle growth and repair.

Booties come in all sizes and shapes, if yours is part of the smaller ones or you just want to tone it up a little bit, you can engage in the aforementioned home workouts. Patience is required though as results are not seen immediately. And please, check with your doctor if you have complications before engaging in any of the aforementioned exercises.

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