The butt muscles are known collectively as the glutes or gluteals. This three-part muscle group enhances curves on the body by filling out jeans and bathing suits. To increase your butt size, you need to do exercises that involve hip extension, where your thigh moves backward, and add healthy calories to your diet in the form of fruits, vegetables, lean meats and whole grains. Also be sure to use proper form with your exercises.
Step 1
Straddle a dumbbell to do sumo squats. Place the dumbbell on the floor vertically and stand with your feet in a wide stance. Turn your toes out at a 45-degree angle and lower your body down to grab the dumbbell. Stand straight up and let your arms hang down in front of your body. Lower yourself to a point where your knees are at 90 degrees and stand back up. Repeat for 10 to 12 repetitions. Make sure that your knees point in the same direction as your toes throughout the movement, according to FullFitness.com.
Step 2
Sit on a leg press machine to do leg presses. Place your feet on the resistance plate, toes pointing forward, and adjust your seat and foot position so that the bend in your knees is at approximately 90 degrees with your heels flat, says the American Council on Exercise. Push the plate straight out until your knees are just short of locking out, return to the starting position and repeat for 10 to 12 repetitions.
Step 3
Attach an ankle cuff to a low setting on a cable machine and to your right lower leg to do kickbacks. Face the weight stack and push your leg straight behind your body. Squeeze your glutes forcefully, lower your leg and repeat. Do 10 to 12 reps and switch sides.
Step 4
Hold a barbell in front of your thighs with a shoulder-width grip to do single leg straight leg deadlifts. Lift your right foot off the floor, bend forward at the hips and lower the bar toward the floor. Stand back up, lightly place your foot on the floor and repeat. Do 10 to 12 reps and switch sides. This exercise also works your hamstrings.
Step 5
Execute a set of touchdowns. Stand with your feet shoulder-width apart with toes pointing forward to start, according to "Fitness" magazine. Lower yourself into a squat and hold your arms in front of your chest with your fists doubled. Lunge backward with your right leg, place your right hand on the floor outside of your shin and extend your left arm straight in front of your body. Move your foot back to the starting position and repeat with your other side. Alternate back and forth for 10 to 12 reps with each leg.
Tips and Warnings
- Perform four to five sets of your butt exercises and work out three times a week on alternating days. Keep your cardio to a minimum to build a bigger butt. High amounts will promote weight loss and defeat your efforts. If you do cardio at all, perform it for 30 minutes or less no more than twice a week.
Things You'll Need
- Dumbbell
- Leg press machine
- Cable machine
- Ankle strap
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