If you’re reading this, you’re probably wondering how to get a big butt and shapelier butt. Maybe you’ve already tried doing squats at home or attended a gym class that promised to help you achieve the perfect, round derrière.
However, getting a bigger bum involves more than just a few workout sessions, and you may have made some common mistakes in your quest for a rear end that’s as impressive as the Kardashians’.
We’ve gathered essential exercises for your buttocks and tips endorsed by experts to guide you on the journey to a firmer and more lifted posterior. Everything you need to know, from effective bum exercises to proven booty-building strategies, is here to help you achieve a perkier peach.
Bum Exercises to Get a Bigger Butt
Creating firm and toned buttocks involves building strength, according to Lucie Cowan, a personal trainer at Third Space in London. While squats and lunges are effective for glute muscle development, enhancing the shape of your buttocks requires incorporating weights into these exercises and exploring a variety of movements.
The Deadbug
- Start in a tabletop position with your arms extended straight above your head.
- Engage your core by pulling your ribs down and pressing them into the mat.
- Lower one leg straight down while simultaneously lowering the opposite or diagonal arm.
- Return to the starting position and repeat.
- Aim for 10-15 repetitions on each side, using this as a warm-up exercise.
Hip Raises
- Begin in a tabletop position and lower your legs.
- Bring one knee into your chest and thrust up with the opposite leg, focusing pressure on the ball of your foot.
- Tighten your glute on the lifted leg as hard as possible at the top.
- Perform 10 repetitions on each side as part of your warm-up routine.
Kettlebell Swings
- Stand with your feet slightly wider than hip-width apart, holding a kettlebell.
- Keep your ribs down, engage your core, and maintain a ‘proud’ chest facing the mirror (avoid looking up).
- Swing the kettlebell back between your legs and, as you thrust forward, imagine tensing your glutes intensely.
- Use this glute tension to swing the kettlebell forward and upward, ideally reaching chin level.
- Repeat the motion, focusing on hinging from your hips rather than bending your knees.
- Remember that the powerful glute tension generates the momentum for the kettlebell swing.
Banded Walk
- Place a resistance band on the ground and step both feet onto it, keeping them about 1 foot apart.
- Pull the band tight to create resistance, making it challenging to move your feet in any direction.
- Twist the band so that each hand holds the end under the opposite foot.
- With knees leading, walk sideways in a squat position, keeping your core tight, back straight, shoulders up/back/down, and butt down.
- Walk 10 steps in one direction and then back for three sets.
Bulgarian Split Squats
- Stand with one leg behind you on a bench or box, putting all your weight on the front leg.
- Bend down from the knee of the front leg.
- Aim for three sets of 15 repetitions.
Deadlift
- Stand in the middle of the bar with feet slightly wider than hip-width apart.
- Grab each handle with a good grip.
- Squat down, pushing your butt back and down until it feels like you’re about to fall backwards.
- Keep all your weight in your heels, with your toes almost lifting off the ground.
- Lift the bar just until it feels like it’s about to leave the ground, activating shoulder and back muscles.
- Take a deep breath, lift straight up, tense your glutes at the top, and lower the bar back down.
Weighted Reverse Lunge
- Hold a dumbbell in each hand, stand upright with core engaged, and shoulders up/back/down.
- Step backwards with one leg, lowering your knee to the ground.
- Return to an upright position.
- Start with body weight if new to lunges, gradually progressing to 12kgs or 14kgs.
How to Get a Bigger Butt: Dos and Don’ts
Here are some things you should and shouldn’t do when trying a bigger butt:
Listen to Your Body
- Aim for the last 1-2 reps of each exercise to feel challenging, almost impossible.
- When it becomes easier, increase weights. Adjust reps if needed and gradually build your capacity.
- If fatigue compromises your form in the last set, prioritize quality over quantity. Eight great reps are better than sacrificing form.
Focus on Your Form
- Perfect your exercise technique; don’t assume it’s flawless.
- For squats, position feet slightly wider than hip distance, toes facing outward.
- Drop hips back and down as if sitting on a chair. Depth depends on strength and mobility.
- Keep heels flat, weight in heels, chest out, and knees pointing outward.
Keep Your Exercises Varied
- While squats, lunges, and deadlifts target glutes, add variations for full muscle engagement.
- Regularly change your workouts to surprise your body and accelerate results.
Add in Resistance
- Challenge yourself with heavy resistance to effectively work the glutes.
- The glutes can handle more than you might think, so push beyond your comfort zone.
Build Your Booty Diet
- Combine training with a healthy diet of vegetables, lean protein, and good fats.
- Lean protein aids muscle repair and growth, contributing to a stronger and larger bum.
Set Realistic Goals
- Avoid unrealistic body goals and ideals; work with your body type.
- Consistent and varied training can enhance glute size and definition, but proportionality matters.
Prioritize Rest Days
- Despite wanting quick results, avoid overtraining.
- The glutes, being the largest muscle group, require rest for repair and growth.
Conclusion
Make sure to pay attention to your body, adjust weights and reps for a challenging workout, and perfect your form in exercises like squats. Mix up your workouts to target all parts of your butt and use resistance to push your limits.
Beyond the gym, maintain a balanced diet with lean proteins. Set realistic goals based on your body type for sustainable progress.
Don’t forget to take rest days, as the butt needs time to recover and grow. Following these principles will help you achieve your aesthetic goals and promote a healthier, more resilient body.
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