Exercises For A Bigger Booty

Wanting a bigger booty has became an ever more increasing trend over recent years and it doesn’t show any signs of slowing down, #squats has had over 20,000,000 mentions so far on Instagram alone and receives over 200 posts an hour. So it’s no wonder you see so many “influencers” making millions from offering out their own butt transformation techniques to their followers.

Breaking it down into more technical terms, your backside hosts the largest muscle group in your body, which make up your glutes. The glutes consist of three main muscles the gluteus maximus, gluteus medius, and gluteus minimus. These provide you with the strength and power to run, walk, sit, and jump with ease but are probably most famous for their rounded features.

While women have always taken pride in their appearance, having well developed glutes seems to have over taken that of a flat stomach. Of course, like any other body part, glutes come in all sorts of shapes and sizes and if yours just don’t quite cut it for you, then you’ll be pleased to hear that there are ways to achieve a bigger, firmer, booty. And no, we aren’t going to be considering any sort of surgery in this article!

If you are wanting to achieve a fuller look, try out some of these exercises in your next workout or put them all together as a whole new one.

Glute Bridge

A great exercise if your a beginner to butt-building, but also a fantastic exercise to any woman’s booty blasting arsenal who’s looking to achieve a bigger look.

This exercise isolates and strengthens the glutes, hamstrings and core when performed correctly, and is great for improving hip stability.

How to perform:

1. Lie on your back placing your arms by your sides (palms facing the ground) with your knees bent and feet planted flat on the floor.
2. Engage your abs and glutes, pressing your feet into the floor, and lifting your hips off the ground until your shoulders, hips and knees align.
3. Pause at the top for a second, then slowly lower back down to the starting position.

If you find this is too easy for you, try using a bench by placing your shoulder blades on the bench and lie a barbell across the front of your hips.

Walking Lunges

Another great exercise for targeting your glute muscles. Walking lunges are excellent at building strength and toning your glutes and quads.

If you’ve had any sort of issues with your ankles, knees or hips then it could be wise to consult a physical therapist before giving this one a go.

How to perform:

1. Hold a barbell across your shoulders, the palms of your hands facing forwards.
2. Stand with your feet approximately hip-width apart and take a big step forwards, making sure you engage your core to help keep your balance.
3. Bend your back knee towards the ground until you create a 90 degree angle with both legs.
4. Pause for a second, before pushing straight up on your front foot, bringing your back leg forward to return to the starting position.
5. Repeat on the other side, alternating each leg.

Not got a barbell? No problem! You can use an exercise sand bag or dumbbells’ if you prefer.

Jumping Squats

Not only will this one get that booty burning, but it improves strength in your glutes, hamstrings, quads, hips, and calves!

Again, with this exercise any problems with your knees, hips, or ankles we’d advise getting checked out by a professional.

How to perform:

1. Stand your feet slightly wider than shoulder-width apart, toes pointing outwards slightly and your arms by your sides.
2. Lower your body until you reach a squat position. As you lower yourself down, move your arms out in front of you with palms together.
3. Once into the full squat position drive yourself up and off the ground, using your arms for momentum. (Try to get at least 3 inches off the ground)
4. As you land drop straight back down into your next squat and repeat.

Donkey Kicks

This one you’ve probably seen at least a couple of times in the gym, and for good reason! This exercise is able to target your glutes unlike any other, focusing solely on the three glute muscles which is great for creating a firmer rear end!

How to perform:

1. Positioning yourself on all fours, making sure your knees are hip-width apart and hands flat on the floor underneath your shoulders with your spine in a neutral position.
2. Engage your core, lifting your left leg off the floor and your right knee planted.
3. Using your glute muscles push your left foot towards the ceiling, pause for a moment, squeezing at the top.
4. Return back to the starting position and repeat.

Clamshells

The clamshell helps to target the deeper muscles in the glutes, which are the gluteus medius and gluteus minimus. These muscles are smaller than the largest muscle (gluteus maximus) and help to stabilize your pelvis, which in turn helps to prevent/reduce lower back pain, and balance out your lower body efficiently.

How to perform:

1. Lie on your side with your knees bent and legs stacked on top of each other, head resting on your arm on the floor and your other hand on your hip.
2. Engage your core, lifting your knee stacked on top as high as you can while keeping your feet together. Do not let your left knee leave the floor or rotate your hips back.
3. Hold at the top for a moment before slowly lowering back to the starting position.

Side Steps (with resistance band)

Adding the resistance band to this move provides another level of burn in your glutes! Not only that, but it also targets your hip muscles.

If you’re a beginner to this type of move or resistance bands, start by placing the band just below your knees. This will allow you to perform the exercise a bit easier, the better you get at this the lower you can place the band.

How to perform:

1. Start by standing with your feet shoulder-width apart.
2. Place your resistance band around your legs (remember the placement we discussed above). You might feel the resistance straight away on the outside of your legs/glutes.
3. Bend your knees and get into a quarter squat position.
4. Step to the side with your right leg, allowing your left leg to follow shortly after, returning your body to the start position. Repeat.

A great way to increase the intensity of these exercises is to add weights. This can be in the shape of ankle weights, dumbbells, barbells, exercise sandbag, medicine balls or resistance bands like mentioned in the last exercise. Whatever you think works best for you is good!