Nowadays, more and more women are seeking a bigger butt. Men and women want to have a firm, rounded rear. Achieving a bigger butt requires working the gluteal muscles, especially the gluteus maximus. Weight training is required to stimulate the gluteal muscles to grow and create the effect so many desire. If you want to have a bigger butt turn to the gym, not to eating more food.
Squats
Squats are a multi-joint exercise that work the gluteus maximus muscle significantly better than leg press exercises, according to a study reported by the American Council on Exercise. To perform a basic squat, stand with your feet hip-width apart and your weight in your heels. Slowly bend your knees while pushing your hips back and chest forward, keeping your knees behind your toes. As you return to the starting position, push through your heels and focus on squeezing your butt muscles. Repeat for multiple repetitions and try adding a jump for a more dynamic challenge. Single-leg squats are an even more challenging version of the exercise.
Front Lunges
The front lunge is a dynamic exercise that challenges the gluteus maximus and gluteus medius muscles to create a more shapely butt. You can perform this exercise with dumbbells in your hands for an added level of difficulty. Start with your feet together, then take a large step out in front, planting your heel first, as both knees bend to 90 degrees. Keep your front knee behind your toes. Focus on the glutes in your front leg as you push through that heel to return to the starting position. Alternate sides for multiple repetitions.
Quadruped Glute Kick
The quadruped glute kick is also referred to as a "donkey kick" or quadruped hip extension. The exercise can be performed without weight on your hands and knees or on a specifically designed weight machine for an added challenge. On your hands and knees, keep your back flat with your abs contracted and raise one leg behind you with a 90-degree bend. With the bottom of your foot facing the ceiling, push through your heel using your glutes to raise your leg higher. Return to the starting position and repeat, then switch sides. ACE reported this exercise had the highest gluteal muscle activation of all the exercises in the study, so it may be the exercise for a bigger butt.
Step-Ups
The step-up exercise can be performed anywhere you have access to steps. Stand facing a plyometric box, exercise step or stair in your home. The higher you have to step up, the better this exercise will work your butt muscles. Place one foot on the step and lift your body up by pushing through that heel. Lower yourself back to the ground and repeat on the same side, slowly, for maximum burn and butt-building potential. Perform multiple repetitions before switching sides.
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