Strength exercises stimulate muscle growth, given that you incorporate the correct variables, such as the right reps, sets and tempo, and that you eat the right foods and give your body enough rest. If you wish to increase the size of your buttocks, perform total-body exercises instead of isolating the buttocks. This improves your movement patterns and strength as well as burns more calories, according to fitness professional Rodney Corn, co-founder of PTA Global.
Front Barbell Squats
Hold a 40-lb. barbell with both hands in front of you with your hands facing toward or away from you. Stand with your legs hip-width apart and your feet pointing forward. Squat down as low as you can at a rate of three seconds while maintaining your torso upright. Brace your abdominal muscles and stand up without losing your body alignment. Perform 10 to 12 reps for three sets.
Kettlebell Deadlift
Stand in front of a 40-lb. kettlebell that is on the ground. With your feet about hip-width apart and pointing forward, place your right hand on your lower back, and bend forward at your waist. Grab the kettlebell firmly, and push your legs toward the ground and your buttocks forward to generate force to lift the weight and to bring your torso upright. Do not round your back. Lower the kettlebell back to the ground by reversing the movement. Perform six to eight lifts on each arm for three sets.
Box Jumps
Stack a set of aerobic steps as high as your knees. Jump on top of the steps, and land lightly on the balls of your feet about hip-width apart with your legs bent. Immediately jump back to the starting position, and land lightly in the same position. Repeat the jump as fast as you can without pausing for 10 jumps for four sets. You may increase the height to as high as your pelvis if you are able to perform the exercise without injuring yourself.
Press-up and Downward Dog Combo
Some flexibility exercises can help you make your buttocks appear larger, according to corrective exercise specialist Anthony Carey, author of "Pain-Free Program." If you lack a natural lower spine extension, this exercise can help you increase your buttocks definition.
Go on the ground onto your hands and knees. Place your hands below your shoulders and your knees below your hip joints. Lift your buttocks up and straighten your legs, pushing your heels and hands to the ground. Bring your torso a little closer to your thighs to increase the stretch. Hold the position for three deep breaths.
Bring your hips down to the ground, but keep your chest up and your arms straight. Look up as you extend your lower spine and stretch your abdominals. Hold this stretch for three deep breaths. Repeat the pattern 10 times for two sets.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
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