The size of your buttocks depends on your genetics, body fat, activity level, diet and the amount of muscle tissue you have. Some people are born with a naturally round behind while you might find yourself wanting to add some size to your derriere. Weightlifting exercises for the glute muscles can help to build new muscle tissue and add some size to your buttocks.
Facts
To build new muscle tissue and prevent yourself from having flat buttocks you need to perform heavy weight and low repetitions training. The weights you use for each exercise should allow you to only complete six to eight repetitions. The last two to three repetitions should feel near impossible without breaking your form. Train your buttocks two to four times a week with 24 to 48 hours of rest between each session. Start with two to three sets of five to eight exercises and gradually add more exercises until you can complete 10 exercises per session.
Lunges
Lunges are a lower body strengthening exercise that targets your glutes. You can perform this exercise using only your bodyweight or while holding a pair of dumbbells. Stand upright with your feet together and your hands at your sides. Step two to three feet forward with your right leg. Bend both knees until they each form a 90 degree angle. Push off with your right foot to return to the starting position. Repeat the exercise on the left leg for the same number of repetitions.
Lying Butt Bridge
To perform a lying butt bridge, start on your back on an exercise mat or towel. Bend your legs to create 90 degree angles and keep your feet flat on the floor. Place your hands, palms down, on the mat next to your body. Lift your hips off the floor as you squeeze your buttocks together. Lift your hips as high as you can and then lower back down.
Squats
You can perform squats with your bodyweight, while holding dumbbells or on an exercise machine that has built-in weights. Choose the option that fits you and allows you to complete the appropriate number of repetitions. Stand with your feet two to three feet apart with your back straight. Bend at the knees and lower your body down into a squat. Keep your knees over your ankles and do not let your knees extend beyond your toes. Go as low as you can, or until your thighs are parallel to the floor, and stand back up.
