If you’ve ever been to the gym, you’ve probably noticed that the most toned and muscular people aren’t necessarily the ones with big butts.
Instead, these people work on building their gluteus maximus through a series of exercises that target this muscle group specifically. But the question here is how to make your butt bigger? If you want to improve your booty game, below are five exercises to help you grow a bigger butt.
According to a natural sports supplement brand Legion Athletics, “What’s more, the glutes are one of the largest muscle groups in your body, and play a key role in many different exercises from back squatting to running to basketball. That’s why so many of us—guys and gals alike—want to know how to get a bigger butt.” Let’s find out:
The sumo squat
Sumo squats are a fantastic exercise for building a bigger butt because the motion of this squat variation forces your glutes to work harder and recruit more muscle fibers.
To perform a sumo squat, stand with your feet about two feet apart and turn your toes out about 30 degrees. Keeping your back straight and chest up, slowly bend at the knees until you’re parallel to the ground. Now push yourself back up until you reach a standing position again in one movement—don’t use momentum!
You’ll want to stand with your feet hip-width apart. Then, step forward with one leg and lower your body until your back knee nearly touches the floor. Push through your front heel to stand up again. Repeat this exercise with the other leg. If you can’t get down far enough on each lunge, don’t worry—no one will be able to see how low you are! But make sure that the movement is controlled and that your knees do not collapse inward or stick out too far to the sides.
To do this exercise, you need to:
- Place your feet hip-width apart.
- Hold a weight in each hand, resting on your thighs.
- Bring your knees to your chest, keeping the weights close to your body with palms facing down.
Now all you have to do is repeat this exercise 10 times, and voila! You’re done!
To perform hip thrusts, lie face down on the floor with your feet flat and knees bent. You can also do it with a pad or pillow underneath your hips for added comfort.
Next, lift your glutes and lower back off the floor as far as possible (the best way to know if you’re doing this exercise correctly is if you can feel a stretch).
Hold this position for one second before slowly lowering yourself back down to the starting position. Try not to let any part of your body touch the ground as you go down—if you find that happening too often, add more weight plates or dumbbells over time until they are no longer needed!
To do the bridge exercise, lie on your back with your knees bent and feet flat on the floor. Lift your hips into the air until they align with your torso.
Hold for 30 seconds, then lower down slowly to complete one rep. Repeat this exercise 10 times for three sets each day.
There are many ways to grow a bigger butt. Some exercises are better than others, but any of these five will help you get started on the right path.