Dreaming of a fuller, well-defined rear? You’re certainly in good company. Nowadays, a larger behind is highly coveted, and many are eager to put in the effort to realize their aspirations. Fortunately, the secret to developing a more substantial booty is more straightforward than anticipated.
Securing that sought-after booty hinges on dedication and regularity. By concentrating on strengthening your glutes and engaging in exercises specifically designed for this area, you can achieve remarkable enhancements in the size and form of your buttocks. Let’s delve into some of the most effective workouts for fortifying glute muscles and attaining the larger booty you’ve been longing for.
16 Best Exercises For Bigger Butt
Presented here are some of the premier exercises for augmenting glute strength and volume:
1. Mini Band Kickback
- Position yourself on all fours with a mini band around your right foot.
- Engage your glutes and steadily kick your right leg backwards until fully extended.
- Compress your glutes at full stretch, then gently return your leg to the initial position.
2. Alternating Reverse Lunge
- Commence standing with feet together, holding weights at shoulder height.
- Move your right foot backward into a lunge until both knees create 90-degree angles.
- Press using your heel to stand and then move your left foot backward into a lunge.
3. Bulgarian Split Squat
- Position yourself facing away from a bench or raised platform.
- Rest the top of your left foot on the bench and lower into a lunge.
- Press using your front heel to return to standing. Repeat on the opposite side.
4. Clam Shell
- Lie on your side with knees bent, feet together, and heels in contact.
- Maintaining heel contact, elevate your top knee as much as possible, then bring it down.
5. Hip Thrust
- Sit on the floor with your back against a bench and a weight laying across your hips.
- Place your feet flat on the ground and elevate your hips, squeezing your glutes at the peak.
6. Step Up
- Stand in front of a bench or reliable elevated platform.
- Place your right foot onto the bench and press through your heel to ascend.
- Step your left foot down and repeat with the other leg.
7. Walking Lunges
- Begin standing with feet shoulder-width apart.
- Advance your left leg forward, bending both knees to form 90-degree angles.
- Push off with your right foot and bring feet together again. Repeat with the other leg.
8. Single-Leg Deadlift
- Stand with feet hip-width apart, holding a weight in your right hand.
- Lift your left leg behind you while lowering the weight toward the floor.
- Maintain a straight back and return to the starting stance. Repeat with the other leg.
9. Supported Single-Leg Deadlift
- Stand on your left leg with a weight in your right hand and your left hand for balance on a surface.
- Bend forward at the hips while lifting your right leg behind.
- Keep your back straight and return to starting stance. Repeat with the other leg.
10. Banded Glute Bridge
- Lay on your back with a resistance band around your upper thighs.
- Bend your knees with feet flat and press through heels to raise your hips.
- Squeeze glutes at the top, then lower.
11. Glute Bridge March
- Execute a glute bridge with a resistance band around your
- Upper legs.
- Raise one foot off the floor, draw your knee toward your chest, then stretch out the leg.
- Swap feet, lifting each in turn while keeping the bridge stance.
12. Bodyweight Squat
- Position your feet shoulder-width apart with toes slightly angled outward.
- Bend your knees and lower your pelvis as if sitting on an invisible chair.
- Press through your heels to stand up straight.
13. Goblet Squat
- Grasp a weight at your chest with both hands and set your feet shoulder-width apart.
- Bend your knees and lower your hips into a squatting position.
- Press through your heels to rise back up.
14. Single-Leg Box Squat
- Stand in front of a box or bench with your back facing it.
- Lift one leg and slowly lower yourself onto the box, keeping the other leg extended.
- Press through your heel to stand back up. Repeat with the other leg.
15. Curtsy Lunge
- Begin standing with feet hip-width apart and hands on your hips.
- Cross your right leg behind the left and lunge downward.
- Press through your front heel to rise back up. Repeat on the opposite leg.
16. Lateral Lunge with Reach
- Start with your feet hip-width apart and hands on your hips.
- Take a large step to the right and lower into a side lunge, reaching your left hand toward your right foot.
- Press through your right heel to return to standing and repeat on the left side.
- Stand with your feet shoulder-width apart holding a weight in front of your thighs.
- Hinge at the hips, keeping your back flat while lowering the weight towards the ground.
- Engage your glutes and hamstrings to return to standing.
What Reps Are Best For Glute Growth?
The optimal rep range for enhancing glute size can significantly impact your results. While a medium rep range of 8-12 repetitions is often employed for hypertrophy, utilizing a variety of rep ranges in your workout regimen can produce superior results. Here’s a summary of the various rep ranges and their benefits for glute development:
- Low Rep Range (4-8 reps): Training with very heavy weights for few reps activates a larger number of muscle fibers, promoting growth. It also builds strength, enabling you to lift heavier weights across different rep ranges, thereby placing more load on the glutes.
- Moderate Rep Range (8-12 reps): This range is generally used for muscle hypertrophy and is effective for muscle gain. It strikes a balance between volume and intensity, aiding in desired outcomes.
- High Rep Range (12-15 reps): Utilizing a higher number of reps can enhance muscular endurance, allowing you to lift more and subject the glutes to more volume. It also fosters metabolic stress, contributing to muscle development. This rep range is especially useful for isolation exercises like glute kickbacks or abductions.
Frequently Asked Questions
Do squats make your butt bigger?
Indeed, squats can help increase glute size. Squats activate all the glute muscles in a single movement, promoting hypertrophy when optimally recruited and challenged.
How long does it take to grow glutes?
The duration for glute growth varies, with minor improvements visible within 4-6 weeks and more substantial progress in 3-6 months. Consistency is crucial for dramatic glute transformation over 1-2 years.
Do glutes grow on rest days?
Muscles develop during recovery, so proper rest between glute workouts is essential. Aim for a minimum of 48 hours of rest to allow muscle repair and strengthening.