If you’re reading this, then you’re probably wondering how to get a bigger butt. Well we can help follow our tips below.
Can exercise really make your butt bigger?
Of course. There are no short cuts. You have to grow this area of your body by using your workout to push certain muscles, which will make your butt stronger, firmer and have a more shapely appearance. Strength training will increase the size of your butt for sure.
And there are three main muscles you should be targeting:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
What are the best workouts for a bigger butt?
The gluteus maximus is the biggest muscle in the bum area, and the one responsible for making your bum ‘pop’. Squats and lunges are the best moves out there to build muscle in your glutes, but if you want to really shape and change your butt, you need to be adding weight to these exercises.
Deadlift
- Standing in the middle of the bar, get a good grip on each handle. Your feet should be a little wider than hip-width apart.
- Squat down so your bum is as far back and down as you can get – it should feel like you’re just about to fall backwards if you go any further. All your weight should be in your heels and your toes should be almost lifting off the ground.
- Lift the bar just up until the point where it feels like it’s about to leave the ground (this will activate your shoulder and back muscles and stop you from snatching it up too quickly), take a deep breath in and lift straight up.
- Big glute tense at the top, and lower the bar back down to the ground.
-
Weighted reverse lunge
- With a dumbbell in each hand, standing upright with your core tensed and your shoulders up back and down, step backwards with one leg, lowering your knee to the ground.
- Then return to upright. Start with bodyweight if you’ve never done lunges before and gradually build yourself up to 12kgs or 14kgs.
Bulgarian split squats
- These are somewhere between a squat and a lunge – with one leg balanced behind you on a bench/box and all of your weight in your front leg, which you bend down from the knee.
- Aim for three sets of 15.
Hip raises
- From table top, lower your legs down.
- Then pull one knee into your chest and thrust up with the other leg, putting the pressure in the ball of your foot rather than the heel and tensing your glute on that leg as hard as you can at the top.
- Try for 10 on each side to warm up.
DIET
“If you think because you’re training hard that you can eat whatever you like, then you are wrong.
To build muscle and burn fat, keep to a healthy diet which is packed full of vegetables, lean protein and good fats.
Lean protein like chicken will help your body to repair and build the muscle which are torn during training, helping them to grow bigger and stronger. I am a qualified PT Instructor so I know what I am talking about.
Good luck!
