Who doesn't want some curves? A bigger butt is something that a lot of women desire, but few achieve. If you want to join the ranks of the curvaceous, there are some things you should know and some workouts you can do to help get you there.
First off, forget what you've heard about squats being the only way to a bigger butt. While squats are great for toning and firming up your backside, they aren't the only exercise that can help you achieve your goal.
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To get a bigger butt, you need to focus on exercises that target the three main muscles in your buttocks: the gluteus minimus, medius, and maximus.
Ten Exercises for a Bigger Butt
Here are ten exercises that will help you achieve a bigger butt:
1. Glute Bridge
The glute bridge is an extremely effective workout for a bigger butt that you can do at home with little to no equipment. This move works your glutes, hamstrings, and core and is a great way to firm up your booty.
To do the glute bridge, lie flat on your back on the floor with your feet flat on the ground and shoulder-width apart. Bring your heels in close to your butt, and press your hips up into the air until your body forms a straight line from your shoulders to your knees. Hold for two seconds, then slowly lower yourself back to the starting position. Repeat 12-15 times for 3 sets.
If you find this move too easy, you can make it more challenging by adding resistance. You can do this by placing a weight on your lap (like a dumbbell or a book) or by placing one foot on top of an exercise ball.
2. Jumping Squats
While squats alone won't give you a bigger butt, adding a jump to your squat will help target your glutes and build lower body strength.
To do jumping squats, start with your feet shoulder-width apart and your hands at your sides. Lower yourself into a squat position, then quickly jump up into the air. When you land, return to the starting squat position and repeat. Do 3 sets of 10-12 reps.
3. Lunges
Lunges are a great exercise to help you achieve a bigger butt. They work your glutes, hamstrings, and quads and can be done with or without weights.
To do a lunge, start with your feet hip-width apart. Step one foot forward and lower your body until your front thigh is parallel to the ground. Make sure to keep your back straight and your core engaged. Pause for two seconds, then push yourself back to the starting position. Repeat 12-15 times for 3 sets.
If you want to make this move more challenging, hold a weight in each hand as you do lunges. You can also add a jump to the move by switching legs in mid-air as you lunge.
4. Clamshell
Your deep glute muscles, known as the gluteus medius and minimus, are key to achieving a bigger butt. The clamshell exercise is a great way to target these muscles and give your behind a lift.
To do the clamshell, lie on your side with your knees bent and your feet together. Keep your head resting on your arm, and lift your top knee up towards the ceiling while keeping your heels together. Hold for two seconds, then lower your knee back to the starting position. Repeat 12-15 times for 3 sets.
To add a bit more resistance, place a weight on your upper thigh or hold a resistance band around your knees.
5. Donkey Kicks
Donkey kicks are a great way to target your glutes and get that bigger butt you've always wanted. This move is simple but effective and can be done with or without weights.
To do donkey kicks, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Keeping your core engaged, lift one leg up and back towards the ceiling, making sure to keep your knee bent. Hold for two seconds, then lower your leg back to the starting position. Repeat 12-15 times for 3 sets.
6. Single-Leg Deadlift
This intermediate-level move is great for toning your glutes, hamstrings, and lower back.
To do the single-leg deadlift, start by standing on one leg with your other leg slightly lifted behind you. Bend forward at the hips and lower your torso until it's parallel to the ground. As you bend, raise your leg behind you until it's in line with your back. Return to the starting position and repeat 12-15 times for 3 sets.
Some people also hold a dumbbell in the hand opposite the leg that's doing the majority of the work. This adds some extra resistance and helps to tone your arms as well.
7. Banded Side-Step
Banded side-steps are a great way to work your glutes, especially the smaller muscles like the gluteus minimus. This move is also great for improving your balance and coordination.
You'll need a resistance band for this exercise. Start by standing with your feet hip-width apart and the band around your ankles. Step to the side with one leg, keeping your other leg straight. Make sure to keep your core engaged and resist the urge to lean forward as you step. Return to the starting position and repeat 12-15 times for 3 sets.
8. Fire Hydrant
The fire hydrant exercise is another great move for targeting your glutes, particularly the gluteus medius muscle.
To do the fire hydrant, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Keeping your knee bent, lift one leg up to the side, making sure to keep your foot flexed. Hold for two seconds, then lower your leg back to the starting position. Repeat 12-15 times for 3 sets.
You can make this move more challenging by adding a resistance band around your ankles or thighs.
9. Hip Thrust
Hip thrusts are a great exercise for toning and lifting your glutes. They're also relatively easy to do and don't require any special equipment.
For this exercise, you'll need a stability ball. Start by placing the ball underneath your hips, with your feet flat on the ground and your hands on the floor in front of you. Keeping your core engaged, press your hips up towards the ceiling, making sure to squeeze your glutes at the top of the move. Hold for two seconds, then lower your hips back to the starting position. Repeat 12-15 times for 3 sets.
10. Hip Abduction
Hip abductions are a great way to work your gluteus medius muscle. This exercise can be done with or without weights, making it perfect for beginners and advanced exercisers alike.
To do hip abductions, start by standing with your feet hip-width apart. Keeping your core engaged, lift one leg out to the side, making sure to keep your foot flexed. Hold for two seconds, then lower your leg back to the starting position. Repeat 12-15 times for 3 sets.
Final Thoughts
While there's no magic bullet for a bigger butt, there are certain exercises that can help to tone and lift your glutes. The 10 exercises listed above are all great for working your glutes, and can be done with or without weights.
So what are you waiting for? Start adding these moves to your workout routine and see the results for yourself!
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