The buttocks are muscles located on the rear of the anatomy and they are the part of the body you sit on. You may commonly hear them referenced to as the "glutes" or the "butt." When it comes to this area of the body, a goal of many people is to slim it down, but there are also those who want to enlarge it. Butt exercises can be used to make this happen.
Significance
Building a bigger butt can be significant to both men and women. Men for example, might be hard gainers who are tired of being skinny and want to pack on some extra weight. The butt is one place where this can always be seen. Both male and female bodybuilders may want to fill out their backside to look more uniform when they are competing. Women sometimes like to just build a bigger butt to look more shapely.
Features
When it comes to enlarging the butt with exercises, consider a few key points. For the glutes to become larger, they must be the primary muscle being worked. Contractions should be held for a second with a squeeze and the motion should be slow and controlled.
Considerations
Exercises to enlarge your buttocks do not need to be complicated and you do not need fancy equipment. You can do them right from the comfort of your own home. All you need is a collection of dumbbells and a chair.
Squats
Squats are an exercise that targets the butt and they also recruit a lot of other leg muscles as well. To do these, stand with your feet about shoulder-width apart. Slowly lower your body down toward the floor by bending your knees. Stop when your thighs are parallel to the floor and return to your standing position. Make sure your knees do not go past your ankles the whole time. To make this exercise more intense, place dumbbells on your shoulders and hold them in place with your arms in a crisscross pattern across your chest.
Lunges
Lunges are an exercise that a lot of people "love to hate." Although they are extremely intense, they are also an effective butt exercise. To do them, take a long step forward with your right leg. With your back straight, squat down by bending both knees. Your front knee should be 90 degrees and your back knee should be about 2 inches above the ground. Straighten yourself back up and take a long step forward with your left foot and do the same pattern. Walk across the room performing lunges. While doing these, make sure not to allow your front knee to go past your ankle.
Step-ups
Step-ups are done with the aid of a chair and this exercise really isolates the buttocks. To do these, place your right foot on top of a chair with your left foot on the ground. Step up on your right foot by placing your weight on it. When you do this, lift your left foot off the ground and bring your knee up toward your chest. Lower your left foot back to the ground and repeat stepping up and back down. Do a series of reps for one side, then switch.
Kickbacks
Glute kickbacks are an isolation exercise that specifically targets the buttocks. To do these, come on to your hands and knees on the floor. While maintaining a bent knee, lift your leg off the ground and extend it up in the air. Squeeze your glutes really tightly and lower it back down. Do a series of reps on one side, and then switch.
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