If you have difficulty gaining weight on your backside, but you still want a bigger butt, you may want to consider a few butt enhancement exercises. As with any other muscle in the body, consistently training the gluteus muscles can make them grow bigger. A variety of exercises exist, which target the different gluteus muscles that, with a commitment to good nutrition, can provide some butt-enhancing results.
The barbell lunge targets the gluteus muscles, in addition to the quadriceps, calves and hamstrings. There are a number of ways to perform the lunge. You can do stationary lunges by alternating legs or walking lunges across a room. The best type of lunge for enhancing the butt, however, may be the static lunge, by which you firmly plant one foot in front of you and simply repeat the up and down movement with that leg until it's time to switch. This will keep your butt contracted throughout the exercise. As a result, your butt should feel a good burn after two to three sets of 10 to 12 repetitions each.
The traditional squat is one of the most effective butt exercises that can provide fast results. Besides working nearly every major muscle group in the body, your gluteus muscles are called into action as you power back up from the squat position. Squeeze your gluteus to maximum contraction as you straighten out and lock back into your starting position. Squeezing your butt also takes pressure off your back and can help avoid injury. Make the squat a regular exercise in your workout routines, and you will soon notice a difference in the firmness and definition of your butt.
One-Legged Cable Kickbacks
A benefit of one-legged cable kickbacks is its isolation of the hamstring and gluteus muscles. Perform this exercise slowly, and do not succumb to momentum. Control your leg's return to the starting position, resisting the cable's tension as much as you can. The longer you can resist the return, the more work your gluteus muscles have to do. To achieve maximum isolation with the cable kickback, do not bend your leg during the movement. Keep a slight bend in your knee throughout, but do not adjust this bend once you have begun the exercise.
A Romanian deadlift differs from regular deadlifts in that your knees are not bent. Keeping your legs straight throughout the deadlift forces the gluteus muscles to work harder since your quadriceps and hamstrings are not supporting the lift as much. When you reach the top of the movement, hold for one count and contract your butt as much as you can before releasing and returning to the starting position. The Romanian deadlift, while not an isolation exercise, will develop stronger gluteus muscles and promote muscle growth.