A bigger butt was once a taboo subject, but it has become fashionable to sport a robust booty. For those who have a slim bum, it can be frustrating trying to fill out a new pair of jeans. If you fall into this category--whether male or female--you can make your butt bigger doing weight training exercises. The main muscles involved are the glutes, and you can use free weights to work them.
Step 1
Execute a set of squats with dumbbells. Stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. Lower yourself by bending your knees. Stop once your thighs parallel the floor, stand back up and repeat. Do not let your knees go past your toes when lowering.
Step 2
Execute a set of reverse lunges. Stand with your feet hip-width apart and hold dumbbells at your sides. Step back with your right foot and lower yourself by bending your knees. Stop when your left thigh parallels the floor and your right knee is an inch above the floor. Bring your feet together and repeat, this time stepping back with your left foot. Continue for a set of reps.
Step 3
Step up and down on a bench to do step-ups. Stand behind the bench with your feet hip-width apart and dumbbells in your hands. Place your right foot on the bench, press your weight down and lift yourself in the air. Let your left leg hang straight behind you as you do this. Lower yourself on your left foot and repeat. Do a set of reps and switch sides.
Step 4
Grasp a barbell to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width grip. Bend forward at the hips and lower the bar toward the ground. Stop when you feel a strong contraction in your butt. Bend up and repeat.
Step 5
Lie face up on the floor to do butt lifts. Place your hands on the floor at your sides and press your feet down to lift your hips in the air. Stop when your body is approximately 45 degrees to the floor and squeeze your glutes forcefully for a second. Lower yourself and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of each butt exercise. Take two days off in between workouts.
Things You'll Need
- Dumbbells
- Bench
- Barbell
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