The butt contains three sections of muscle known anatomically as the gluteus maximus, gluteus medius and gluteus minimus. When you extend your upper leg from a bent to straight position, these muscles are being activated. This is the same motion performed when doing butt exercises. If you want to make your butt bigger, make sure you use the heaviest weights you can handle with your exercises.
Ball Squats
Swiss ball squats are performed with the help of a ball and a set of dumbbells. Using the ball can take undue stress off your lower back. Pinch the ball against the wall with your mid back and hold the dumbbells down at your sides. Step forward slightly and spread your feet shoulder-width apart. Lower your butt down toward the floor until your knees are bent 90 degrees. Stand back up and repeat.
Bench Step-ups
Step-ups are a butt exercise that can be done with the aid of a weight bench. Stand in front of the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and then left foot. Step back down with your right foot and then left foot. Step back up with your left foot then right foot, and step back down leading with your left foot. Continue alternating each lead foot.
Lunges
Lunges are an intense exercise that works your butt and all the other muscles in your legs. Hold dumbbells in your hands and take a step forward with your left foot. Lower your body down until your right knee is an inch above the ground and your left knee is bent 90 degrees. Stand back up, step forward with your right foot and lunge again. Continue lunging across the room in an alternating fashion.
Sumo Squats
Sumo squats are also known as "plie" squats, and they put an emphasis on the butt and inner thighs. Stand with your feet in a wide stance and your toes pointed out. Hold a dumbbell vertically in front of your body with your arms straight. Lower your body down towards the floor by bending your knees. Stop when your thighs are parallel to the floor, stand back up and repeat.
Leg Kickbacks
Leg kickbacks can be done with the aid of ankle weights. Fasten the weights to your lower legs right above your ankles. Grab on to a stationary object for balance and swing your right leg up in the air behind you in an arcing motion. Slowly lower it back down until it is right above the ground and repeat. Do a set of reps and switch legs.
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