Want to build a big, round butt that looks amazing from every angle? Is your booty still flat, despite hours of hard work? Don’t freak out! From sumo squats and glute bridges to donkey kicks, there are plenty of exercises that you can try.
Just because you’re working out doesn’t mean you’ll get a bigger booty. Some exercises will do nothing for your buttocks. Thus, you need a custom training plan that focuses on the glutes. Certain exercises, such as donkey kicks, single leg bridges, and Bulgarian split squats, activate the glute muscles, giving them a perfect, round shape.
What you eat matters, too. Not even the best workout can compensate for bad eating. Your meals should be high in protein and healthy fats. Keep carbs to a minimum and ditch the junk from your menu. A high-protein diet combined with strength training and high-intensity cardio can transform your body from average to bootylicious!
What Does It Take to Build a Perfect Butt?
Building a strong, firm buttock isn’t rocket science. It all comes down to how you train and what you eat. Some exercises target the glutes better than others. Thus, you must emphasize those in your training regimen.
If the glutes are your weakest part, train them twice a week. Consider dedicating a full day to glute training. This way, you can hit your buttocks from every angle and fix muscular imbalances.
Be aware that most women tend to store fat on the buttocks and legs. Fat distribution depends on your estrogen levels. This hormone impacts body composition, metabolism, mood, bone density, and other factors.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
If you’re estrogen dominant, you’ll have more fat in the lower body compared to the average woman, so it’s necessary to tweak your diet and workout plan. You may need more cardio or HIIT to burn excess fat and give your butt a nice shape. Amazing glutes can’t have fat covering them up!
Your workout program should include the following:
- Compound exercises to build lower body strength
- Isolation glute work to shape your butt
- High-intensity interval training (HIIT) to burn fat
- Full-body circuits for overall conditioning
- Steady state cardio (optional – after HIIT or on rest days)
Glutes are the biggest muscle in your body. By working these muscles, you’ll not only look amazing, but also boost your metabolism and exercise performance. Strong glutes will lead to improved balance and stability, higher speed, better posture, and reduced injury risk. You’ll also become a better athlete and get leaner overall.
Best Bigger Butt Exercises
Great butts are made, not born. Few people are lucky enough to have great glute genetics. On top of that, your glutes can become weaker due to prolonged sitting or lack of exercise. The only way to build a bigger buttock is to literally work your ass off.
The gluteal region consists of three muscles:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
Thus, your workouts should target each of these muscles. The good news is that you don’t need surgery to transform your backside.
Most glute workouts can be done at home, with little or no equipment. The key is to squeeze your glutes really hard and use them to control the movement. Combine that with a low-carb, high-protein diet, and you’ll get bootylicious in no time!
Glute enlargement requires constant work. Even though you can get a big butt within weeks, you must exercise regularly to maintain glute size and shape. One or two weekly workouts are more than enough.
Remember that your glutes are like every other muscle. If you overtrain them, they won’t recover properly. Overtraining will affect your overall performance, leading to fatigue, depression, irritability, slow metabolism, and injuries.
Let’s cut to the chase and see the best exercises for a bigger, rounder butt:[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Bulgarian Split Squats
Unilateral training is ideal for isolating the buttocks or any other muscle. The Bulgarian split squat, for instance, activates the glutes to a greater extent than traditional squats. On top of that, it’s safer and puts less stress on your back. Depending on your fitness level, you can perform this workout with or without weights.
- Stand in front of a flat bench or a chair with both feet together. Keep your hands on the hips or hold a dumbbell in each hand.
- Place your right foot back on the bench and squat down. Maintain a neutral spine.
- Lower your body until the right knee almost touches the ground.
- Return to the initial position and repeat. Do the same with your left leg.
If you want to build a big butt fast, hip raises should be on your list. Despite its apparent simplicity, this move will get your glutes on fire. For a more challenging workout, place a weight plate on your hips.
- Lie on your back with your feet flat and your knees bent. Keep your arms at your sides.
- Squeeze your core and lift your hips up, using the glutes. Your body should form a straight line from the shoulders to the knees.
- Hold the contraction for 2-5 seconds, lower your body back, and repeat.
This squat variation targets the glutes more effectively than traditional squats do. When performed regularly, it lifts, tones, and shapes your butt while building core strength. For better results, hold a dumbbell or a kettlebell with both hands. If you exercise at home, use a water bottle to increase workout resistance.
- Stand with your back straight and your feet a little more than shoulder-width apart.
- Push your hips back and lower your body without letting the knees cave inward. Your toes should point out.
- Squeeze your core and glute muscles as you squat.
- Hold the contraction for 1-2 seconds and then bring yourself up slowly. If you do it right, you should feel your glutes burning.
The donkey kick may seem funny, but it’s actually one of the most efficient exercises for a bigger butt. This move activates the deep glute muscles and burns fat. It also targets your hamstrings and improves your balance. The best part is that you can do it in your living room!
- Get on all fours, with your knees bent at 90 degrees. Keep your back straight.
- Brace your core and lift your right leg up into the air.
- Use your glutes to control the movement. Hold the contraction at the top.
- Slowly bring your leg back and repeat.
- Do the same with your left leg.
For a more intense workout, do this exercise on the Smith machine or use a resistance band. You can also wear ankle weights to make your glutes work harder.
Single Leg Glute Bridge
This isolation exercise targets your glutes and builds lower body strength. Even though it requires no equipment, it’s quite challenging. Do it in your bedroom, at the gym, or on the go – the choice is yours. For best results, place a weight plate on your hips.
- Lay on your back with your knees bent and your arms at your sides.
- Keep your feet shoulder-width apart.
- Press your right foot into the floor and bring your left knee to your chest. This is the starting position.
- Squeeze your glutes and raise your hips toward the ceiling so that your weight is only supported by your right heel and shoulders. Don’t let your hips sag!
- Hold the contraction at the top and then return to the starting position. Repeat and then switch legs.
Your glute workout should include walking lunges, one of the best butt exercises out there! This compound movement hits your glutes, hamstrings, quads, calves, and core muscles. It can be done with your bodyweight only, or you can use a barbell or dumbbells.
This exercise will enhance your balance and range of motion, increase hip flexibility, and fix muscular imbalances. Not to mention that your butt will look amazing!
- Stand with your feet shoulder-width apart and your hands on your hips. Keep your back straight.
- Take a step forward with your right leg. Slowly, bring your hips back and squeeze your glutes.
- Lower your body until your left knee touches the ground.
- Bring the rear leg forward to return to the starting position.
- Lunge forward with the left leg. Continue to switch legs.
The step-up targets the leg and glute muscles. It also builds strength and power, improves your balances, and boosts functional fitness.
- Stand up straight with your arms at your sides. For increased resistance, hold a dumbbell in each hand or place a light barbell on your shoulders.
- Place the right foot on a bench or wooden box. Step on it while squeezing your glutes and core muscles.
- Step backward to the initial position and repeat. Switch legs.
- Keep your back straight at all times.
Vary the intensity, pace, and weight to make this exercise more challenging. The faster you move, the more calories you’ll burn. The key is to push yourself onto the box using your glutes.
If you want glutes of steel, add Romanian deadlifts to your routine! This compound movement hits the glutes, hamstrings, quads, and abs, offering a full-body workout. Depending on the weight used, it also tones your shoulders and boosts overall strength.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Those who work out in their apartment can grab a water bottle in each hand. Another option is to purchase a set of dumbbells. If you’re training at the gym, use a barbell.
- Stand up straight with your legs shoulder-width apart. Grab a barbell with a wide overhand grip.
- Slightly unlock your knees and squeeze your glutes.
- Gradually bend your knees and hips to lower the barbell toward the top of your feet. Keep your back straight at all times.
- Your hamstrings should be fully stretched before the barbell touches the floor. At this point, lift it up and return to the starting position. Repeat.
Another fantastic option is the squat jump. This high-intensity move will get your heart rate through the root and torch fat. When done right, it shapes your glutes and legs, flattens your tummy, and improves aerobic endurance.
Squat jumps are perfect for both cardio and strength training. Perform them on leg day or as part of your HIIT routine.
- Stand with your feet shoulder-width apart.
- Lower your body in a squat position while bracing your core.
- Jump up explosively by pressing with the ball of your feet.
- When landing, immediately squat down and jump. Do at least three sets of 10-15 reps each.
For a more challenging workout, wear a weight vest or ankle weights.
Unilateral Stiff-Leg Deadlift
This deadlift variation isolates the glutes and hamstrings. It provides an intense workout that will leave your muscles screaming in pain.
Perform this move with or without weights. Use two dumbbells or water bottles to make your glutes work harder. Squeeze your butt really hard at the top of the movement.
- Stand up straight with your feet together. Hold a dumbbell in each hand.
- Slightly bend your right knee and lower your torso toward the ground while lifting your left leg behind you. Your arms should be fully extended so the dumbbells touch the floor.
- Use a slow range of motion to maintain your balance.
- Return to the starting position and repeat.
How to Structure Your Workout Plan
Your glute workout should include three to five glute exercises. Choose your favorite ones from the list above. Complete three or four sets per exercise. Aim for 12-15 reps per set.
If you’re training both your legs and butt, work the glutes first. This will allow you to use more weight and focus better on the muscles targeted. Give your glutes priority to make them grow.
Never train your butt or legs for two days in a row. The glutes are a large muscle group that needs time to recover. Work them once every 48-72 hours to prevent overtraining.
Make every rep count. Squeeze your butt throughout the movement and pause at the top. Experiment with different foot stances, weights, and grips. The whole point is to keep your workout varied. Otherwise, your glutes will adapt and hit a plateau.
Always do HIIT or cardio AFTER weight training, not before. If you do it at the beginning of your workout, you’ll have little or no energy left.
To target your glutes, use the Stair Master, the incline elliptical bike, or the incline treadmill. Burpees, jump squats, mountain climbers, and high knees are a great choice for high-intensity workouts.
Now that you know what it takes to build a great butt, give it a try! It’s really not that hard – the key is to be consistent and use proper form.