If having a bigger bum is one of your fitness goals, it’s time to change up your workout routine. There are certain exercises that will help you sculpt the bum you’ve always wanted! You’re going to love these workouts for a bigger butt, strengthening and toning your glutes for a transformation you didn’t know was even possible. Take a look at these bum and thigh exercises that are sure to transform your booty!
Can You Get a Bigger Butt Through Exercise?
If you’re looking to transform your butt, you can absolutely do it through exercise. Your bum is made up of three main muscles – gluteus maximus, gluteus medius, and gluteus minimus, which are all covered with a layer of fat. Your glutes are responsible for a lot of your body’s movement, including standing up from sitting, climbing stairs, and staying upright. So, if you want a bigger butt, you need to focus on working and growing these three muscles.
The first thing you need to think about is the layer of fat around these muscles. When it comes to revealing your butt’s shape, you need to reduce the layer of fat and get leaner so the muscles are able to shine through. The gluteus maximus is the muscle that mostly makes up the appearance of your buttocks, so keep this in mind when putting together an exercise plan to get a bigger bum.
High intensity moves that target your glutes, like stair sprints and hill repeats are some of the best exercises to lose fat and tone your bum. And more targeted exercises such as donkey kicks and curtsy lunges will help tone and shape your glutes.
Do Squats Really Make Your Butt Bigger?
Squats should be part of your workout regime, but squats alone will not make your butt bigger. Squats are great if you’re looking to boost the size and strength of your lower body, but if you want to transform your bum, you’re going to have to add more bootylicious moves into your repertoire.
Sure, doing tons of squats will give you results eventually, but if you want a quicker change, it’s time to try some new exercises, starting with the ones below!
5 Best Exercises for a Bigger Butt
1. Squats with Resistance
Squats on their own will work your glutes, but adding resistance in the form of dumbbells or a medicine ball will help your glutes to fatigue more quickly. Position dumbbells beside your hips as you squat, or hold a medicine ball in front of your chest. Make sure you squat deeply so you emphasize your glutes rather than your thighs.
2. Fire Hydrant
The fire hydrant is an amazing exercise to do for a bigger butt. Start on your hands and knees with your shoulders above your wrists and hips above your knees. Your core should be tight and you should be looking down.
Lift your right leg away from your body at a 45 degree angle, keeping your knee at 90 degrees. Lower your leg to starting position with control. Do this for 30 seconds and repeat on the left side. Add a resistance band around your knees for more of a burn.
3. Donkey Kicks
Donkey kicks are another great exercise to target your glutes. Start on all fours, and lift one heel up towards the ceiling while keeping your knee bent. Make sure to keep your back straight and initiate the movement from your hips/glutes. Return to starting position, and repeat reps on one side, then switch legs.
4. Curtsy Lunges
Start standing with your feet hip-width apart. Step your left leg behind you to the right, crossing your thighs. Bend both knees as if you were curtsying and make sure your front knee is aligned with your front ankle. Keep the weight mainly on the front leg, and repeat on the other side.
5. Single Leg Bridge
The single leg bridge is a more challenging variation of a bridge and is a great way to isolate and strengthen your butt muscles. Lie on your back with your knees bent and extend one leg into the air, tightening your abdominal and buttocks muscles. Push up with the heel of your other leg, lifting yourself off of the floor, keeping your pelvis raised and level. Hold, and return to starting position with your knees bent. Perform the lift with the other leg.
5 Best Workouts for a Bigger Butt
Resistance Band Booty At Home Workout | MadFit
If you’re ready to seriously work your bum, fit this workout in ASAP! You’ll tone, shape and grow your booty from the comfort of your own home. All you need is a mini resistance band and you’re on your way to your best butt yet!
10 Minute Booty Shaping Workout | POPSUGAR Fitness
This killer booty workout will shape your butt and make you sweat! It’s just 10 minutes and you don’t need any equipment, although a fitness mat will help since you’ll be on the floor. From donkey kicks to fire hydrant pulses, get ready to feel the burn!
Grow Your Booty in 15 Minutes Workout | Vicky Justiz
With this 15 minute workout, you get a muscle pump which leads to long term results for glute growth! With a muscle pump, you get an instant boost for your booty, so make sure to follow along to reap the benefits of this workout! She also gives you tips to get as lean as possible before the workout, so make sure to watch her intro if that’s one of your fitness goals!
No Equipment Butt and Thigh Workout at Home | FitnessBlender
This butt and thigh workout is a fun and effective routine you can do anywhere! From side step squats to reverse lunges, squat holds/pulses, side leg raises and much more, this 20 minute workout is just what you need to grow your buttocks!
5 Underbutt Isolation Exercises for the Ultimate Butt Lift | blogilates
If you want to lift your butt, it makes sense to work your underbutt – the part of your bum where the glute meets the hamstring. These 5 exercises target the underbutt area to give your booty a lift from underneath. Not only will you be working your glutes, but your hamstrings will feel a big burn too!
If you’re on a mission to make your bum bigger, these exercises and workouts should be added to your routine ASAP!