Gaining lean muscle weight in your butt provide numerous benefits to your backside and your health. The glutes are the largest muscle group in the body and are used in nearly every lower-body movement. Building rounded, full glutes with effective butt-building exercises makes daily tasks easier and may reduce low back pain.
The most effective method of stimulating muscle growth in your butt is by training your lower body with compound exercises. Compound exercises are multi-joint and multiple muscle group exercises. Because compound exercises work large muscle groups throughout your entire body, they are better at stimulating muscle growth. After warming for at least five minutes aerobically and with at least one warmup set, select a weight for each exercise in which muscle exhaustion occurs between eight and 12 repetitions for three to five sets, resting 60 to 90 second between each set.
Wide-stance squats are slightly more effective at activating the glutes than standard barbell squats. Begin by positioning the racked barbell across your trapezius muscle. Grasp each side of the barbell midway between your shoulder and the weight plate and pull your elbows to the rear. Dismount the barbell from the squat rack and stand with your feet wider than shoulder-width apart and your toes pointed out slightly. Bend your knees and push your hips backward, lowering down until your thighs are just past parallel to the floor to activate your glutes. If you do not drop down past parallel, your glutes will not be stimulated as much. Your back should be straight and knees pointed in the same direction as your feet throughout the entire movement. Extend your hips and knees, return to starting position and repeat. Use at least one experienced spotter when performing heavy squats.
The deadlift is one of the best exercises for stimulating the butt to grow. Stand with your feet slightly less than shoulder-width apart in front of the barbell and squat down, pushing your hips far back. Grasp the bar about shoulder-width apart using an overhand grip. Keep your shoulders back and down and your head in line with your spine. Pull the bar up by leading with your chest and not your hips. Keep the barbell as close to your shins as possible, and once the bar reaches your knees, push your hips forward until you are upright. Squeeze your glutes at the top of the deadlift, and do not arch your lower back. Reverse the movement to return the barbell to the floor and repeat.
The glutes and quadriceps are the main muscles stressed during the lunge. However, taking a larger step forward in the lunge will place more stress on the hamstrings and glutes, notes Frederic Delavier, author of “Strength Training Anatomy.” Stand with your feet hip-width apart. Take a large step forward with your right leg while keeping your torso upright. Bend your right knee until your right thigh is slightly below parallel to the floor and your left knee almost touches the floor. Return to starting position by extending your hip and knee. Repeat the lunge on your left leg.
Additional Glute Exercises
Variety is the key to continually achieving results in muscle growth. Periodically use different exercises in your training program to stimulate your glutes from different angles. Additional exercises targeting the glutes include straight leg deadlifts, hack squats, bench step-ups, leg press, cable kickbacks, reverse hyperextension, lying hip extension and split squats.
- ExRx.net: Weight Training Guidelines
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association
- Strength Training Anatomy; Frederic Delavier