If you’re serious about putting some sass in that ass, then you need to know the best exercises to lift, shape, and sculpt that bee-hind.
Squats are great, but if you really want to make that booty grow, you better start adding these exercises for a bigger butt into your workouts.
Warning: Do these exercises and you’ll have groups of guys swiveling in the street to get a second look at your ass every time your out and about.
Bigger Butt Exercises
Lunges are very effective exercises. One of just several exercises to make your butt bigger (and one of Jessica Simpson's favorites), the lunge works your gluteus maximus (your butt). Several types of lunges can be performed to break up the monotony. You have standard lunges, walking lunges, side lunges, and the alternating lunges. To really advance the exercises to make your butt bigger, add some small weights in the form of handheld dumbbells and start to feel the burn! No pain no gain!
Squats are another great form of exercise! You can use weights in the form of small handheld dumbbells, or even a weight bar loaded down with weight (suggest this for the more advanced exercisers, with a spotter). Squats are a long-proven way of training your gluteus maximus (butt). Vary the distance between your feet instance. Feet closer together gives you more of a quads workout (front of thighs), and the further your feet are apart will carry the focus of the exercises to make your butt bigger while working on the hips as well. Correct posture and form are essential in this, perform the exercises in front of a mirror or with a friend, and keep things in proper posture and form. A sloppy workout will never reap the rewards you want! Always start standing nice and tall with your back straight. Now place your feet slightly wider than shoulders wide. Squat down, nice and low. For double squats, you want to pulse or lightly bounce while in that low squat position (recommend 3-5 times) and then stand up nice and tall again. This should be continued for a full couple of minutes if possible, and will definitely make that butt burn! If you cannot do a full 3-5 minutes, that is ok. Just always put your best effort into it! If the minutes do not seem to get that butt burning, try a wider stance, or add some hand weights to the picture.
Jump Squats are a very effective exercise to make your butt bigger. Get into the same position as in a normal squat. Again we stress form, keep that back nice and straight! Now, place your hands on your head almost like when doing a sit up. Squat down, nice and low. Keep those feet flat on the ground, lifting the heels is cheating! Once your squat reaches its lowest point, spring upward and jump as high as you can. Force yourself to land in the same position as you began; feet slightly wider than shoulder-width. Immediately drop into another deep squat and repeat. You want to repeat this for as many reps as you can for up to about 2 minutes. Try to repeat the 60+ second set 2-3 times with no more than 60 seconds of rest in between each.
Stairmasters (aka stair climbers) are yet another one of several simple butt exercises. Use this type of exercise at a SLOW frequency. Utilize proper form and a normal gait or pace. Too short of stepping as well as overstepping or overextending your range of motion by stepping too high, for example, will only strain muscles and are unnatural positions that do not promote making your butt bigger. We recommend 30 minutes, no cheating! Proper form! You will not only make your butt bigger, but you are also increasing your cardiovascular health at the same time for a healthier heart!
Hip raises are another nice example here. Lie on the floor with your feet flat. Position any form of weight such as a plate weight, dumbbell, or even a child (perfect for you, new moms) across your hips. Pushing your feet against the floor, pick up your hips. You will feel your body weight shift to your shoulders. Raise your hips up as high as you can. Hold for 3-5 seconds then SLOWLY lower your hips back down, ensuring to stop just short of returning to the floor. Again hold in position 3-5 seconds and then repeat this sequence of exercises.
Stiff legged deadlifts require you to stand with your feet at shoulder width and lined up under a weighted barbell. Reaching down, firmly grasp the bar just beyond the width of your hips and with your palms facing your body. FORM AND POSTURE ARE CRITICAL!!! Lifting the bar up off the floor, stand up straight. This puts you in the start position. Slightly bend at the knees and bend forward at the waist lowering the bar toward your feet. Maintain a straight back posture with your head up (helps keep your spine in proper alignment). Continue lowering the bar until your back is parallel or at a 90-degree angle at the waist slowly lift back up returning to the starting position. SLOW AND STEADY! Always keep proper posture and form!
Flutter kicks suggest to lie down on a nice soft, yet firm surface such as a workout mat. Lift your legs so they are about 6 inches elevated off the floor. Lift one leg to approximately 12 inches maintaining a straight leg. Once you reach 12 inches with the first leg, slowly return it to the 6-inch position while at the same time raising the opposite leg to the 12-inch height. Continue to alternate your legs in this manner. Complete this exercise until you experience muscle fatigue or exhaustion. Do these exercises seem too easy? The addition of ankle weights will surely have that butt feeling the burn!
The hip lifter is a great one of these techniques that you can use with or without a workout ball. The addition of weights resting on your hips will add more difficulty as well as add more intensity to this technique! Lie with your head, neck and shoulders well supported, knees bent and toes lifted upwards. Start by lowering your hips toward the ground but do not allow your butt to touch the floor. Squeeze your gluts (butt) to raise your hips until your body is flat. Continue up and down with support from your legs, shoulders, and head. This is multiple repetitions.
Bent over leg lifts is one of many superb equipment-free exercises! Works on your thighs, hips, and your butt! With your hands behind your back, lean forward until your back is level to the ground. Place your right leg to the side and rest your foot down on your toes. Proceed to squat with your left leg while you lift the right a few inches from the ground. Return your right leg to the floor and straighten your left again returning to your start position. Repeat this 8-16 times (reps) then switch and perform on the other side in the same manner.
Lying leg raises are just as simple as they sound! Begin in a lying down position face-up on a workout bench. Keep your body as flat to the ground as possible. Now, raise your knees as close to your head as you can without causing pain. Simply drop your legs back to their starting position. Repeat 8-12 times (one set), followed by a rest period of approx two minutes and repeat. This concentrates on the tensor fasciae latae. Strengthening this muscle, you will give your butt a nice shapely rounder appearance!
Glute Squeeze is one that can be done discreetly anywhere you are! In your home or office, the glute squeeze can be performed without anyone knowing you are even doing it! Simply tighten your butt muscles up as hard as you can and hold like this for 10-20 seconds then relax for 2-3 seconds. Continue to do this exercise for bigger butt 10-20 times or until you feel the tightness or burn! You can also lay on your tummy, raise your head, arms and legs in the air and hold for 10-20 seconds or until you feel the tightness or burn, then relax for 2-3 seconds. This is multiple repetitions.
Bridges want you on your back, straighten your back and place your heels up on the floor. Only have your heels touching the floor. Support yourself by placing your arms outward for balance. Now, squeeze that butt, lifting your pelvis and hips off the floor as high as you can without straining your back (remember you are working your butt, not your back). You want to hold in this position while squeezing your butt as tight as you can for at least 30 seconds before you return to the floor. Do this 5-10 times until that butt burns!
Mountain Climbers can make that butt burn faster than they sound! Simply get in the pushup position to start out. From there you want to place one foot towards your shoulders making it look like you are trying to walk on your hands and feet or crawl. Now, you will hop your other foot towards your shoulders while returning the other foot to the pushup position simultaneously. Keep alternating feet and make sure they switch at the same time. While doing this, keep a straight back, arching is cheating! Fast is good but the form is better. If you do these slow you will need to perform more reps. Figure out how many reps you can do until you get the burning to start, then add 5 more to that.
Step-Ups, well, the name says it all! Find someplace you can step up onto that forces you to lift the stepping leg so your thigh is level to the ground. Step up! Keep the back nice and straight, the form is important! Then step back down, switch legs, and step up again! This is a single repetition. Try to aim for at least 10 repetitions. This would make a single set. Your goal should be at least 3 sets of 10 repetitions. You can add hand weights or ankle weights if you seem to need more challenge, but always try to do 3 sets of 10 reps.
Face Down Hip Lifts are done while laying on your stomach, face down and arms folded under your head like you are going to take a nap... and legs straight. Bend either leg, pointing your knee outward; rest your foot on the back of your other knee, maintaining your hips flat on the floor. Now simply squeeze the butt cheek of your bent leg and slowly lift that knee up off the ground a few inches. Keep that hip touching the ground as you lift the knee- this is crucial in proper form for this exercise. Pause and hold this position for 3-5 seconds, then return to the beginning position. You want to repeat this 10-12 times then switch to the other side and repeat.
Side Leg Raises can or cannot be integrated with an exercise band. Choose a side to lie on to begin. If you can, put an exercise band around your ankles for maximum effect or even some ankle weights will work fine. Lay your head on your floor arm, and extend the upper arm forward with a hand on the floor for support and balance. Keeping a firm and ridged posture (no cheating, let the butt do the work) lift that upper leg as high as you can then return to the starting position. The key to this exercise is to take it slow and have proper form. Slow when you lift up, slow when you return. This one is sure to get your butt burning!
Side Steps is best done with an exercise band. Standing straight, posture is always important, place an exercise band around your legs just below your knees. Now all you do is simply take slow side steps in one direction as far as your space allows or roughly 20 feet. Then switch and step the other way the same distance, always slowly. Do not cheat by letting the exercise band do your work! You have to resist the exercise band when you are bringing your legs together between steps. Repeat this 10-12 times.
The Wedge is also known as the clamshell. To begin, lay down on your side. Bend your legs 45 degrees, knees, and heels touching each other. Now lift your upper knee as high as you can, using only your butt while keeping your heels touching. Hold this lifted position for a moment then return to the beginning position. Make sure you keep that bottom leg planted to the ground! Again, the form is everything! Bad form will not give the results this exercise (or any bigger butt exercises for that matter) is intended to accomplish!
Back Kicks begin with, standing to have your back completely straight, relax the shoulders, put your feet together and hands up in front of your face like a boxing stance. Always keep your arms up, bend your knees and hips to come into a small squat, and then lean forward from the waist. Now return to the original stance and repeat with the other leg and alternate again for reps.