Get bigger buttocks with these fantastic buttock exercises.
There is no shame in wanting to have beautiful buttocks. It’s a very common fitness goal, unsurprisingly. But here’s something you should know: The best glute exercises aren’t just about making your butt look better. They actually strengthen the entire posterior chain, which includes all the muscles in the back of the body, from the shoulders to the calves.
If you want a bigger butt, you shouldn’t be afraid to build it up. We promise you won’t get fat.
What will happen when your buttocks get stronger is the following: Your buttocks will appear rounder, firmer, and more lifted. But the most important thing is that your lower body will become much more powerful and will help you in all your physical activities.
Spot reduction is a myth, but spot growth is not
The part of the body where you lose fat is entirely determined by your genetic makeup: spot reduction is a myth.
Spot growth, however, is not. You can build 100% muscle in specific areas by isolating those muscle groups during your workouts.
This doesn’t necessarily mean just doing isolation exercises, but rather doing compound exercises that target the muscle group you want to develop. (Unlike compound exercises, which move multiple joints, isolation exercises involve movement of a single joint. An example of an isolation exercise is the biceps curl.)
Building muscle takes time and dedication, but if you do the right exercises with the right form, you’ll be well on your way to a stronger butt.
The best exercises to increase the buttocks
The best glute exercises include hip extension, the act of fully extending the leg so that the hip flexors lengthen and open. If you have a hard time imagining it, stand up and bring your heel towards your butt. The leg you are straightening has reached hip extension.
To achieve full hip extension, it is impossible not to squeeze the glutes. You’ll also find that achieving hip extension requires working the hamstrings, which, when muscled, contribute to the overall toned butt look people are looking for.
The following five exercises are some of the best for developing and strengthening the glutes.
1. Barbell Hip Thrust
I firmly believe that there is no better way to train your glutes than barbell hip thrusts. A fitness professional built his entire career around this exercise. When performed correctly, the hip thrust is the only compound exercise that targets the glutes in such a way that muscle recruitment of the hamstrings and quadriceps is minimized.
Try it: First do bodyweight hip flexions. Practice keeping your back straight (avoid arching) and planting your heels firmly. Push through your heels to press your hips up, using as little force as possible from your quads and hamstrings. The force should come from the glutes.
2. Romanian deadlift
This exercise emphasizes the hip hinge pattern and requires you to squeeze your glutes and hamstrings to return to a standing position. For this exercise, focus on lowering the bar until you feel tension in your hamstrings, then squeeze your glutes as far as you can to stand up.
Try it: Do three sets of five repetitions with a light weight to get used to the movement. When you feel comfortable, add some weight (as long as your back doesn’t round or arch) and try to do a set of 10 reps.
3. Romanian Single Leg Deadlift
Like the standard Romanian deadlift, the single leg Romanian deadlift takes advantage of the hip hinge. This version is more difficult because it requires more balance, but the challenge is worth it: Unilateral (one-sided) exercises force the muscles to work harder than when both sides contribute. You will likely feel this exercise in the lateral gluteal muscles (gluteus medius).
Give it a try: If you’re not ready to balance on one foot yet, grab onto something sturdy. Another option is to plant the toes of your back foot on the ground and get into a staggered stance. You’ll get the same boost, but you won’t feel as unbalanced.
4. Reverse lunges
For glute DOMS (post-workout soreness), add weighted reverse lunges to your workout. Reverse lunges work your glutes more than forward lunges, thanks to the way you come back to your feet: with your heels instead of the ball of your foot.
Try it: With a light or moderate weight, do three sets of 10 repetitions on each leg. When you feel comfortable with the movement, increase the weight and reduce the repetitions to five on each leg. It should be challenging, but not so hard that your form falls apart.
5. Russian swing with kettlebell
Another hip hinge movement, the kettlebell swing is a powerful and explosive exercise that targets the glutes. It may look like a shoulder exercise, but in reality, your lower body should push the kettlebell up. If your arms start burning before your buttocks, you’re doing it wrong.
Try This: Practice swinging without a kettlebell in hand. It will feel silly at first, but it will help you to know exactly what full hip extension feels like. If you can feel your glutes working without a kettlebell, you’re ready to add weight.