The muscles in the butt are known as the gluteus maximus, medius and minimus, and are responsible for extending the hip. You can see them at work from a standing position by pulling your knee in toward your chest and extending it back out straight. If your butt is flat and you want to make it bigger, you need to do various weight training exercises that involve this motion. These can be done with the help of free weights and body weight.
Step 1
Execute a set of sumo squats. Stand with your feet in a wider than shoulder-width stance and hold two dumbbells straight down in front of your body between your thighs. Turn your toes out at 45 degrees and lower your butt toward the ground. Stop when your knees form a 90-degree angle, stand back up and repeat. Squeeze your glutes when you come to the standing position. Keep your core tight, back straight and gaze fixed forward throughout the exercise.
Step 2
Perform step-ups on a weight bench. Stand behind the bench and hold dumbbells at your sides. Place your left foot on the bench and push down to lift your body off the floor. Pause for a second while standing on your left foot and let your right leg trail behind your body for balance. Lower your weight back on your right foot on the floor and repeat. Do a set of reps and switch legs.
Step 3
Hold a pair of dumbbells in front of your thighs to do straight leg deadlifts. Stand with your feet shoulder-width apart and turn your palms so they are facing you. Bend forward at the hips and lower the weights toward the floor. Stop when you feel a strong contraction in your butt, then stand back up. Repeat for a set of reps.
Step 4
Fasten a pair of ankle weights to your lower legs to do glute kickbacks. Get onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right leg off the ground and push it up in the air behind you and toward the ceiling. Squeeze forcefully, lower it back down and repeat. Do a set and switch legs. Maintain a bend in your knee when you raise your leg.
Step 5
Lie face-up on the floor to do exercise ball butt raises. Place your heels on top of the ball and place your arms flat on the floor by your sides. Slightly bend your knees and apply force into the ball to raise your hips. Squeeze your glutes forcefully, slowly lower your butt back down and repeat.
Tips and Warnings
- Work your butt muscles two to three times a week with at least one day off in between. Perform 10 to 12 reps and four to five sets of each exercise.
Things You'll Need
- Dumbbells
- Weight bench
- Ankle weights
- Exercise ball
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