Can Exercise Make Your Buttocks Bigger?

Medically Reviewed on 3/31/2021

Bigger buttocks

Home exercie
To achieve a butt that does not sag is well-toned, firm, and in good shape, you need to work on all the three following muscles (glutes) that make up your butt.

Exercise is a great way to build muscles and tone your body. Certain exercises that target a particular muscle group can make that particular part appear shapely or noticeable. To achieve a butt that does not sag, is well-toned, firm, and in good shape, you need to work on all the three following muscles (glutes) that make up your butt:

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus

Here are a few exercises that you can do daily to get firm buttocks.

It is recommended to first strengthen the butt muscles with exercises that do not use weights. In the absence of a stronger butt, you are likely to use your lower back instead of the glutes when using weights.

Glute or hip bridges:

  • Lie on your back.
  • Bend your knees, keeping your feet at a hip-width apart, and arms placed by your sides.
  • Raise your hips with your glutes contracted or squeezed, feet pressed on the floor. Your body should look straight from shoulders to knees. Stay in this position with the squeezed glutes for 5 seconds.
  • Bring the hips down.
  • Perform three sets of 8-12 repetitions each.

Jumping squats:

  • Stand tall with your feet hip-width apart, tummy tucked in, shoulders chipped in, and chest out.
  • Go into the squat position by hinging at the hips, putting your butt back but squeezed in, and bringing your palms together in the squat. Make sure your knees are soft and not caved in, overshooting your toes.
  • Propel your body up and jump from the squat position as high as you can while separating your palms. Push or extend your arms downward to apply maximum force while jumping.
  • Perform three sets of 8-12 repetitions.

Donkey kicks (quadruped and step-up):

  • Go on all the fours on your hands and knees
  • Tuck your tummy in to stabilize your torso and spine.
  • Lift one leg while keeping the knee bent at 90 degrees.
  • Lift the leg until the bottom of the foot is pointing toward the ceiling. Your leg should be in a straight line with the body.
  • Repeat on the same side for 8-12 repetitions. Then proceed to the other side.

After you get a stronger butt, you can try your hands at weights while performing workouts that target the glutes.

Front lunges

  • Hold a dumbbell in each hand and stand with a straightened back, tummy tucked in, chest out, and shoulders chipped in.
  • Step forward with the right foot without bending at the spine.
  • Lower your body down while bending both knees.
  • Get up while lifting the weights, pressing on the heels.
  • Repeat on the other side.
  • Perform 8-12 repetitions for each side.

Walking lunges with weights (dumbbell walking lunges)

  • Hold a dumbbell in each hand with hands on your sides. Stand up straight with your feet slightly leaned forward and take a step forward with your right leg. Put all your weight on your right heel.
  • Bend your right knee at a 90-degree angle and lower down into a lunge position. Staying on your left leg’s toes.
  • Repeat the same movement with your left leg without moving your right leg.
  • Alternate legs as you walk forward.
  • You can do 8-12 repetitions on each leg and perform two to three sets.

Increase the weights gradually to challenge your glute muscles over time. This is known as a progressive load.

Do not just limit your butt exercises to only one. Trying variations not only adds up the spice and motivates you but also targets all the gluteal muscles effectively.

You can also use your cardio exercises to strengthen your glutes. Examples include sprinting upstairs or hills or using a step machine (in an inclined position) at the gym. These activities improve your cardiovascular fitness and can get those glutes firing. Run up and use the walk back down as your rest.

High-intensity activities, such as jumping squats, and walking lunges with weights, require extreme force on your hips, knees, and ankles. If you have any injury or problems with these joints, consult a physical therapist first.

If you are not able to figure out the best workouts to get that desired look of your buttocks, consider taking the help of a fitness expert. They can look at your posture and point out where you might be going wrong.

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Medically Reviewed on 3/31/2021
References
Anders M. Glutes to the Max. ACE Fitness Matters. https://www.acefitness.org/getfit/GlutesStudy2006.pdf

Martin M. 8 Butt-toning Moves. American Council on Exercise. March 21, 2017. https://www.acefitness.org/education-and-resources/professional/expert-articles/6355/8-butt-toning-moves/