When you build a bigger butt, you add mass to your body -- so weight loss is not a concern. The goal to achieve this involves the right type of training and a slight tweak to your diet. The muscles in the butt consist of the gluteus maximus, medius and minimus. You activate these muscles during a motion called hip extension. This occurs when you move your thigh backward. Exercises need to involve this motion to be effective.
Step 1
Add calories to your diet to insure you do not lose weight while building a bigger butt. An increase of 250 calories a day is sufficient. Track your intake for five days to determine your current average. Add the totals together and divide by five.
Step 2
Execute a set of sumo squats. Place a weighted barbell on the floor and stand behind it with your feet spaced wide apart and toes pointed out. Lower yourself down by bending your knees and hips and grasp the bar with an overhand, shoulder-width grip. Keep your back straight and core tight as you lift the bar from the floor and come to a standing position. Let the bar rest against your thighs for a full second, lower it back down and repeat.
Step 3
Execute a set of stiff-leg deadlifts. Stand with your feet shoulder-width apart and hold a weighted barbell in front of your thighs with a shoulder-width overhand grip. Bend forward at the waist as you lower the bar down and push your butt backward. Stop when you feel a good stretch in your hamstrings then rise back up in a steady motion. Squeeze your glutes forcefully for a full second and repeat.
Step 4
Rest a barbell across your shoulders to do Bulgarian split squats. Stand with your back to a weight bench, and carefully lift your left leg and place your foot on top. Keep your back straight and core tight as you bend your right knee and lower your body. Stop when your thigh parallels the floor and rise back up in a steady motion. Repeat for a set of reps and switch sides.
Step 5
Hook your lower leg up to a low setting on a cable machine with an ankle strap to do hip extensions. Face the weight stack, lift your foot off the floor and bend your knee slightly. Grasp the uprights on the machine for balance and push your leg back in the air as high and far as possible. Squeeze your glutes for a second and slowly move your leg back to the starting position. Repeat for a set of reps and switch sides.
Tips and Warnings
- Make sure to use a heavy weight with all of your exercises. This is the best way to gain mass. Aim for a resistance that will only allow you to do eight to 12 reps with each exercise. Perform four or five sets and work out every three days. Your muscles and body need time to recover.
Member Comments