Having a skinny butt does not cause the same negative health effects as visceral fat on the stomach, but it can affect self-esteem when you want to look good in certain outfits. Enlarging the buttocks takes discipline and key weight-training exercises. When doing these exercises, focus on proper form and use both free weights and body weight for resistance.
Squat Exercises
Two squat variations work the buttocks, which are known as the glutes in anatomical terms. Barbell squats are performed with a barbell held behind your neck and your feet shoulder width apart. Slowly lower yourself down until your thighs are parallel the floor, stand back up and repeat.
Plie squats place even more emphasis on your butt, as well as the inner thighs. To do these, space your feet into a wide stance, turn your toes out 45 degrees and hold dumbbells in between your thighs. Steadily lower yourself down and stand back up.
When doing these exercises, pause for a second at the top of the movements and squeeze your glutes forcefully.
Step-ups
Step-ups can be done two ways to recruit as much of your glutes as possible. To do conventional step-ups, stand behind a bench or step stool with dumbbells in your hands, place your right foot on top and lift your body in the air. As you do this, move your left leg forward and raise your thigh parallel to the floor. Lower yourself back down, repeat for a set of reps and switch sides.
Side step-ups emphasize the sides of the glutes. Perform these the exact same way as regular step-ups, except with your body turned sideways to the bench.
Stiff-leg Deadlifts
Stiff-leg deadlifts work the buttocks with dumbbells or a barbell. To do these, stand with your feet shoulder width apart and the bar or dumbbells held straight in front of your thighs. Slowly bend forward and lower the bar as you push your butt backwards. Rise back up, and squeeze your glutes forcefully for a full second, then repeat for a set of repetitions. To increase the emphasis on your butt, perform this exercise on one foot.
Split-lunge Jumps
Lunges work your glutes and thighs simultaneously. For a butt-enhancing variation, perform split-lunge jumps. Start with your right foot forward, left foot behind you and dumbbells held at your sides. Slowly lower yourself down until your right thigh parallels the floor and your left knee is right above the floor. Jump in the air as high as possible, land softly and repeat. After doing a set, switch your lead leg.
Leg Lifts
Leg lifts require a stability ball, and they work your glutes from a face-down position. After placing your hands shoulder width on the floor, place your toes or shins on the ball and lift your hips to form a straight line from your shoulders to your heels. Steadily raise your right leg in the air by contracting your glutes. Hold for a second, lower it back to the ball and repeat with your left leg. Alternate back and forth.
If you are at home and do not own a ball, perform this same exercise with your feet on a chair or step stool. If this exercise is too challenging, perform it flat on your stomach and raise your legs in the air as high as possible. Either way, squeeze your glutes forcefully and hold for a full second before lowering.
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