A bigger butt is not about boosting your calorie intake and canceling your exercise routine, it's about building the glutes and hips for a rounder backside. Strength training that targets the muscles of your butt increases your butt size without adding undesirable sagging and dimpling. Always consult with your doctor before starting an exercise program.
Squat to a Bigger Butt
Squats are a must for any butt-building routine. For the quickest and most noticeable results, do squats with a barbell or dumbbells. If you choose a barbell, the bar should rest behind your head on the base of your neck and be aligned with your shoulders. Keep your grip a little wider than shoulder-width apart. For dumbbells, hold one dumbbell in each hand and hold the weights in front of your shoulders with your elbows bent. Stand tall with your abdominal muscles contracted and imagine an invisible chair behind your body. Simultaneously bend at your hips and knees to lower your body until your thighs are parallel with the floor. Your torso will naturally lean forward slightly, but avoid arching your back. Push into your heels to return your body to the standing position. Perform three sets of eight repetitions.
Lunge for a Better Backside
Lunges are another butt-boosting classic, but you will get better results if you add a barbell or dumbbells using the same positioning for the weights as you did with squats. To start lunges, step forward about 24 inches with your right foot so you're standing in a split stance. While contracting your abdominals to keep your spine stabilized, simultaneously bend your knees and lower your hips so your right thigh is parallel to the floor and your left knee is about 2 inches from touching the floor. Hold this position for one second and then push off the ground with your right foot to return to your standing position. Perform three sets of eight repetitions on both legs.
Raise the Butt
Hip raises will have you feeling the burn in your glutes without using weights. Hip raises can be done with your feet on the floor, on an exercise ball or on a weight bench. Using an elevated platform will increase the intensity of the workout. Start by lying on your back with your knees bent at a 90-degree angle and your heels resting on your platform of choice. Position the ball or bench about 8 inches from your buttocks. If you're using the floor, keep your feet flat on the ground. Contract your abdominals and buttocks while raising your hips toward the ceiling, making sure to keep your lower and mid-back straight with your buttocks and thighs. Hold this position for a few seconds and then slowly lower your buttocks to the floor. Perform three sets of eight repetitions.
Not Your Average Deadlift
Deadlifts are known for their ability to tighten and tone the glutes, but the single-leg lift performed during this exercise increases the intensity of the exercise. Start by standing tall while positioning dumbbells or a barbell directly in front of your upper thighs with your arms extended. To perform the exercise, simultaneously lower the weights to the floor while raising your extended right leg behind your body. Aim for an invisible straight line from your right heel to the top of your shoulders. To return to your starting position, simultaneously lower your extended leg and raise your torso. Perform three sets of eight repetitions on both legs.