Get Bigger and Shape Buttocks With This Exercises
The glute muscles are located at buttocks. It is essential for shape and fitness. You improve buttocks shape and mass with foods, supplements, and exercises. Here we came with a list of exercises to make buttocks bigger.
Table of Contents
Exercises to Make Buttocks Bigger
1. Jump squats
Jump Squats or squat jumps is the variation of squats and it most powerful. This exercise works on your lower abs, leg muscles and lower abs. It helps to tone your legs and butts. You can also practice squats for bigger buttocks.
How to Do It
- Stands on feet with shoulder-width
- Take a breath, engage your core and chest up, make a squat
- Lower your butt till your thighs make parallel to the floor
- Exhale and jump with the help of heels and arms if necessary
- Land on the floor with bend knee for better absorb impact
- Repeat 3 sets of 12 or 20 for better shape
Read: Yoga Poses for Bigger Buttocks
2. Dumbbell Walking Lunge
Dumbbell Walking Lunge(1) is to improve the balance by challenging the glutes, hamstrings, and quads. In addition, it engages on inner and outer things and hip.
How to Do It
- Stand and hold two dumbbells with each hand
- Make arms straight and shoulder back and down
- Engage core and step forward with the help of right leg
- Lower the hip till your right leg make a 90-degree angle and left leg get parallel to the floor
- Move shoulder back away from ears and press the right leg heel and push off left leg to stand to normal position
- Switch the left leg, repeat for 4 sets of 12 reps
Read: Hip Exercises for Buttocks
3. Good Morning
Good mornings(2) is one of the best exercises to make hip, back and leg strength. It will tone the glute and backside muscles. It may cause back injury to perform under a professional or trainer.
How to Do It
- Stand on feet hip-width
- Rest on the back and hold hands just outside of shoulder blades
- Elbow point to the floor and withhold pull the bar down and against your back
- Inhale, engage hip nad bending waist and pressing glute muscle back
- Press hip back till you feel stretch your hamstring and torso or truck parallel to the floor
- Exhale and push your hip back and return to starting position
- Repeat 3 sets of 10 to 12 reps
Read: Yoga for Firm Breast
4. Glute Bridge
Glute bridge is effective to strengthen your butt and hips. This exercise engages the glutes, core, abdominals, lower back, hamstrings, and hip flexors and obliques.
How to Do It
- Lie on the back with flat feet bend the knee on the ground with hip-width apart
- Extend your arms down and palms on floors on your sides
- Rooted your shoulder to the ground and press the foot and lift your hip towards ceiling till creating a straight line from shoulders to the knee
- Squeeze your glutes and hold for 3 seconds and rest on the ground, its one rep
- Repeat 3 sets of total 10 to 12 reps
Read: Foods That Make Your Buttocks Grow
5. Barbell Front Squat
Barbell Front Squat(3) is a lower-body exercise that helps to strengthen your hips, leg glute muscles, and thighs muscles. It is similar to the back squat, but the barbell is placed front instead of the upper back. These can be performed with bodyweight or light loads but for optimal results they should be performed with heavier loads using a squat rack for safety.
How to Do It
- Take an empty barbell and place it front on the shoulder at chest height
- Move the hand forward to hold the bar with fingertips
- make elbow parallel to the floor and adjust to squat position
- Inhale, engage your core muscles to try to push hip back and sit back
- Press knees out and elbows up
- Lower until your hip lower than knees
- Exhale and push with foot and return to a standing position
- Repeat 4 sets of 8 10 10 reps, take 2 munites rest between sets
Read: Yoga for Bigger Hips and Thighs
6. Hip Thrust
The hip thrust is one of the wonderful exercises to make buttocks bigger, strengthen, and shape.
How to Do It
- With a barbell Seat with shoulders back on the box or shoulders, flat feet on the ground in hip-width
- Rest arms and hips rooted to the ground and press and lift hips till the trunk or torso parallel to the ground
- squeeze glutes and return to start
- Repeat 3 sets of 8 to 10 total reps
- You can increase weight if you feel easy
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