Hypertrophy training for your gluteus maximus increases the size of the muscle. On their own, exercises that simply target the glutes may not be enough to produce a larger rear end. Perform the exercises with heavy weights and seven to 12 repetitions per set to successfully create a larger butt.
Cable Bent-over Hip Extension
The cable bent-over hip extension exercise works the gluteus maximus, with only a little of the load being lifted by the hamstrings. Select the highest weight possible on a cable machine with a weight stack and do at least seven reps on each hip. One glute may be weaker than the other; select the weight based on your weaker side, since you don't want one side to get bigger than the other. To perform this exercise, put an ankle cuff around your left ankle and hook the cable at floor level to the cuff. Grab the ballet bar on the front of the machine and stand with your feet hip-width apart. With your knee straight, swing your left leg upward to the back. You should feel your left glute straining to pull the weight stack up via the cable. Complete a set and then work the right glute.
Barbell and Chains Squat
Using a barbell takes the popular squat exercise up a notch because quite simply, barbells are heavy. Draping two long, heavy chains over the ends of the barbells increases the load significantly, making your glutes work even harder to lift the barbell and your body from a squatting to standing position. The chains incrementally increase the resistance as you stand up, and more of the weight comes off the floor. Use a barbell and chains that you can lift at least seven times without stopping. To perform this exercise, stand with your feet shoulder-width apart and the barbell low across your shoulders. Bend your knees and lower down until your thighs are below parallel to the floor and the ends of the chains are coiled on the ground. Press through your heels and push your hips forward to bring your body back up to standing.
One-Legged Smith Squat
Although the one-legged Smith split squat involves both legs, the front glute does most of the work. Use the same amount of weight on the Smith machine with each of your legs forward in turn so your glutes get a chance to lift equal loads. Stand with the bar across your traps and your body facing such that the incline of the bars runs toward your heels and your nose, not toward your toes and the back of your head. This will allow your torso to tilt forward slightly when you squat down toward the floor. Bend your right knee and place your shin on a bench behind you. Then, bend your left knee until it makes a right angle. Squeeze your left glute and press your leg straight again to stand back up. Do a set of seven to 12 and then switch your legs and repeat.
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