Let’s start with a little anatomy less, shall we? Your butt is made up of fat and muscle – 3 muscles, in fact. The main muscles in the butt are the gluteus maximus, gluteus medius, and gluteus minimus. Like every other muscle in your body, there’s one highly effective thing you can do to build your butt muscles up and make them bigger. Care to take a guess? If you said exercise, pat yourself on the back because you’re right!
That’s right – if you want to get a bigger butt, you should start doing exercises that target your glutes. Fortunately, there are a lot of killer exercises for getting a bigger butt that can help you get an awesome workout and serious results. Here are 10 of our favorite bigger butt exercises you can add into your workout routine.
The squat is the most foundational butt exercise of them all. It can be performed with or without weights, and in addition to helping you get a bigger butt, it also strengthens your entire core. Here’s how to do them:
Like squats, lunges can be done with or without weights. They strengthen the glutes while also helping you stretch and improve your balance. Here’s how to do them:
Walking or running stairs is a killer workout that’s not only good for building butt muscles but also for improving your cardio and conditioning. You can either run an actual set of stairs or bleachers, or you can simply use a stair machine at the gym.
This simple butt exercise works out your backside while having the added benefit of reducing tightness in your lower back. It’s a slow, steady exercise that’s great for building strength and control. Here’s how to do them:
Hop on a bike and hit the open road to get a great workout for sculpting your butt and leg muscles. But don’t just coast and enjoy the scenery. Really push yourself and get a good workout from it. Try to hit some hills, and play with the resistance on your bike to make it a little tougher. You can even cycle in intervals (e.g. 15 seconds as fast as you can, coast for 1 minute, repeat) to ramp things up.
Hill sprints might be the fastest way of building strength in your lower body while burning unwanted fat and boosting your conditioning to another level. Yes, they can be incredibly tough, but you can also get a full workout in just 20 minutes or less. Here’s how to do them:
Ready to challenge yourself and really feel the burn? This is a fun one! Walking squats tone your glutes and work your entire core. Here’s how to do them:
There you have it! By doing these 7 bigger butt exercises on a regular basis, you can sculpt a firmer, bigger butt in no time at all!
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