How to get a bigger butt? Your butt is the largest muscle in the body also known as your glutes. Your glutes consist of three different muscle which is your gluteus maximus, gluteus medius, and gluteus minimus.
To be able to grow and built your butt you need to add resistance to your weight training legs exercises. Everybody these days seems to be enamored with having a bigger butt, but your butt isn’t going to grow the right way stuffing Cheetos or Doritos in your mouth while sitting on the couch for long periods of time.
If you want to have a firmer or bigger butt that protrudes out and that has muscle, then you have to implement some glute activation exercises to assist with that.
How To Get A Bigger Butt? Photo Credit: iStock-Prostock-Studio
One good glute exercise is Walking Lunges With Weights. How to do this exercise is: Hold a dumbbell in each hand with your arms at your sides. Stand with your feet hip distance apart and step forward about 2 feet with your left foot.
Bend your left knee to the ground until its parallel to the floor. And then pause for like 1 to 2 seconds and then step forward with your right foot and repeat the lunge until your done with this exercise. A good duration is 3 to 4 sets of 10 to 15 reps.
The second glute exercise is the Banded Side Step Exercise. To start this exercise, you want to have small resistance booty bands and have it placed below your knees. Stand with your feet shoulder width apart, bend your knees and lower your butt in a squat position. Step to the right with your right foot, then return to the center and repeat. Complete 10 side steps to the right and repeat this on the left-hand side. Do 3 sets of this for each side.
The third glute exercise is the Glute Bridge. The glute bridge is an exercise that targets the glutes, hamstrings, and core. How to do this exercise is lie on your back with your knees bent and feet planted on the floor. Place your arms on your sides with your palms flat on the ground. Contract your abdominals and glutes while pressing your feet on the floor and lift your hips off the floor.
Pause for like 5 seconds at the top and then slowly get back to the starting position. You can do 3 sets of 12 to 15 repetitions of this.
The fourth glute exercise is Wall-Sits. How to do this exercise is stand next to a flat wall with your feet shoulder width apart. Squat down in a 90-degree angle and hold that pose against the wall for the duration of the set. And then come back up out of the squat position to rest. You can do this exercise for about 20 to 30 seconds for like 3 to 4 sets. This exercise targets the glutes, hamstrings, and quads.
A fifth glute exercise is Chair Dumbbell Squats. This exercise is performed by standing in front of a chair with your feet shoulder width apart and with the dumbbells in your hand. Squat down in the chair with the dumbbells in your hand. And once you sit in the chair then you squat and explode back up. Continue this exercise and range of motion until you are done with the set.
A sixth glute exercise is Dumbbell Squat Stance. How to do this exercise is stand with your feet in a wide stance with the dumbbells in your hand. And then squat down in a 90-degree angle with your back flat and hold this squat stance position. And stay in that position for 20 to 30 seconds. And once you are done with that set come back up to the starting position. You can do this for 3 to 4 sets.
How To Get A Bigger Butt? Photo Credit: iStock-Prostock-Studio
These all are great glute activation exercises that will help grow and firm your glutes. You can do these 2 to 3 days a week. And it is also important to make sure you are eating enough protein that will help support the lean muscle mass growth in that part of your body.
“If you want to have a firmer or bigger butt that protrudes out and that has muscle, then you have to implement some glute activation exercises to assist with that.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line to get a bigger butt you need to do glute activation exercises with moderate weight to help grow that part of your body. And you need to eat enough protein that will help support the muscle growth in that part of your body.
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