Although everyone wasn’t born with a nice and supple backside, the good news is that plenty of exercises can make your glutes bigger.
One of the healthiest ways to get toned and fit glutes is to incorporate workouts for the butt into your routine. When combined with a diet full of lean protein and healthy fats, exercises for the buttocks will be highly effective, and you will see results in no time.
Without further ado, here are some of the best butt exercises you should incorporate into your routine for bigger glutes. In addition to doing these exercises, don’t forget to check out our article on the top 10 foods to eat for a bigger bum.
Best Workout For Buttocks
1. Hip Thrust
If you have access to weights, hip thrusts can also be done with the use of barbells to increase their overall effectiveness. The exercise is great for your lower back and glutes, and it helps to increase muscle in your gluteus maximus by giving you a tough glute workout.
For this exercise, you will want to support the upper part of your back on a bed, couch, or another surface so that your shoulder blades will be on the edge. Your feet should be pulled towards you so they are under your knees.
Keep your knees bent and push through the heels to lift your hips off the ground. It is a good idea to experiment with different foot positions to see which will target your glutes the most.
You also can use a resistance band for this exercise for the best cardio for the butt. In addition, there is the single-leg hip thrust, which essentially involves the same moves only using a single leg. This move will be more challenging and will work your glutes even more.
The bridge is another great exercise to incorporate into your routine to build your glutes, especially if you are starting out. Bridges will help not only your glutes but also your lower back and abs, making them one of the best buttock workouts.
You will want to lie on your back and bend your knees. Lift your hips up so your body forms a straight line while keeping your arms on the ground. Hold this position for a few seconds.
If you want a bit more of a challenge, you can try the single-leg bridge. As the name suggests, you essentially do the same exercise with this move while keeping a single leg extended upward. Repeat several times while switching between legs.
3. Fire Hydrant
Fire hydrants are also one of the best exercises for working your glutes. With this move, you will get a good workout for your butt because of how well it works out the gluteus maximus.
You get on your hands and knees to get into the starting position. Keep your hands shoulder-width apart and your knees hip-width apart. Then, lift your right foot to the side as far as you can without moving your torso to the side.
Keep your back straight. Then, lower your right foot and repeat the action with your left leg. To maximize the effectiveness of this exercise, you can use a resistance band to work out your glutes even more.
4. Donkey Kicks
Donkey kicks are another popular move for targeting the gluteus maximus. With this move, you will also get on your hands and knees while keeping your hands shoulder-width apart.
Then, lift your left leg up to the ceiling and keep your knee bent. Make sure that your body is straight as you do this. Activate your glutes to lift your left foot without worrying about how high your left foot is.
Then, lower your left foot and repeat with the right foot. Alternate between legs for a few reps. You can also use a resistance band to maximize the effectiveness of this move. It is one of the best exercises to work out your glutes and get you a bigger butt.
5. Curtsy Lunges
Curtsy lunges are considered to be one of the best booty workouts. While regular lunges are typically included on lists of exercises for glutes, they only really work the front of your thighs, whereas curtsy lunges will also work your gluteus maximus.
You will want to stand with your feet hip-width apart, then take a step back so your back leg will cross behind your front leg. You will want to ensure that most of your weight is on your front leg.
Then, you will push the heel of your front foot to get back in the starting position and alternate between the right and left leg for a few reps.
Important Things to Know
You should know a few important things before doing any of these exercises.
- Start slow. If you’ve never done much exercise with your glutes before, you may feel some pain in your glutes after the first few times. Only do as many reps as you feel you’re capable of because you do not want to put too much stress on your glutes. If you like doing yoga, you’ll want to check out our article on the best yoga poses for a bigger butt.
- You don’t need to go to the gym. Some of the best exercises can be done right at home. Most people associate exercise with the gym and claim they can’t do it because they cannot afford a gym membership. This is absolutely not true. You can work out your glutes at home.
- Stay active. Part of having a good exercise routine is making sure you move around. That doesn’t just mean doing these exercises. You will also want to increase the amount of cardio that you’re doing and go for walks or jogs. This is another great way to work out your glutes.
- Losing weight. If you lose significant weight over several weeks or months, you may notice stretch marks on your body, which is completely normal. Check out our article on what causes stretch marks on the buttocks and how to remove them.
Overall, it is possible to make your butt bigger by doing exercises meant to target your glutes. Aside from the exercises listed above, it is important to include some cardio that will give your glutes a good workout and the proper diet to give you the butt you desire.