There’s no denying it: Big butts are beautiful. But they don’t happen overnight – no surprise, considering they’re made up of one of the largest muscle groups in the body. The glutes do more than look great; they support your back, legs, and even help with your posture.
So, exercising for a bigger butt helps you stay strong and stable as well as feel confident. We’ve picked out the best glute exercises for women and men, so you can learn how to get a bigger buttock with exercise at home.
How to Get a Bigger Butt: FAQs
Do Squats Make Your Butt Bigger?
Yes, but you need to do more than squats to keep your butt firm and round. Squats exercise your glutes, but you should work in some hip exercises to ensure your flexors and ligaments are kept healthy and agile.
Do Butt Lifting Exercises Make Your Butt Bigger?
Butt lift exercises make your buttock bigger by promoting muscle growth and tightening the area around your backside. For the most shapely butt, you need to make sure your workout is targeting the following:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
Are Butt Workouts for Women and Men the Same?
All workouts for butt muscles are similar regardless of gender. Make a note of what nutrients you need to support your system. For example, if you’re pregnant, you may need to adjust your diet or supplement intake.
The Bigger Butt Workout: How to Get a Big Butt at Home
Here are five exercises for a bigger butt that don’t need any equipment and are easy to do while you’re at home. Add them into your existing workout regime to strengthen your hips and glutes and give you more stability, as well as that perfect bubble butt!
The key to an effective squat for a bigger butt is your form. Keep your back straight, your feet shoulder-width apart, and squat deep for maximum glute growth. Don’t extend your knees out over your toes, and squeeze your butt as you come back up.
Get into the classic lunge position. Your front knee should be over your toes while your back knee hovers above the ground. Engage your core and butt muscles and push yourself up and down on your back leg, not letting your knee touch the ground. Swap to the other leg and repeat. Lean your torso slightly forward to enhance the effect on your glutes.
Lie on your side on a mat, with your head propped on your lower arm. Put your legs together, both of them bent at the knee. Lift the top leg up until the knee is pointing upwards, or as close as you can get it. Engage your core and glutes, bring it back down and repeat. Keep your feet together at all times. Do at least ten times on each side. This works the hips as well as the glutes.
This exercise is similar to the clam, except your legs are straight and the whole leg, including the foot, goes up into the air. Start on your side, using your top arm to balance your body on the mat. Make sure your body and legs are aligned and straight. Engage your core and lift your top leg up and away from the mat, towards the ceiling. Slowly lower it back down. Repeat on both sides for a balanced workout.
Lay on your back on a mat. Bend your knees and put your feet flat on the floor. Engage your core and lift your butt off the mat. Hold for a few seconds, then slowly lower back down to the mat. You can also do this with one leg raised with the toes pointing to the ceiling, or alternate between lifting legs and returning them to the mat.
Beyond Exercise: Tips for a Healthy Butt
As well as keeping active and following the right exercise regime, there are a few more tips to help you keep your tush toned, strong, and healthy.
No matter how much you exercise, you need a healthy diet to support you internally and help you build muscle. Make sure your diet has plenty of:
- Fruit and vegetables
- Healthy fats – avoid trans fats
- Lean protein such as chicken, salmon, or beans
Drink plenty of water and don’t skip meals.
Intelligent supplements are used by athletes all over the world, including strong man Hafþór Júlíus Björnsson. He recognizes that those extra workouts can take a toll on your body, inside and out. He recommends Revive’s organ supplements, Blood Pressure RX, and Turmeric+ supplements to support his internal systems and keep him focused.
Working or studying from home can mean a lot of sitting – more than you might usually do, especially if it’s in your favorite chair. Sitting for long periods is not good news for your butt, though. The glutes start to shut down and can even feel numb or sore due to lack of use. Disused glutes can lead to back pain or posture issues.
Get up and move around regularly, at least once an hour. Flex and clench your butt periodically. Check your posture, keeping your back straight and your eyes in line with your computer screen so that your neck isn’t tipped up or forward.
Now that you know the basics for getting a bigger butt, you can start working towards that perfect tush today!
Learning how to make your butt bigger is all about picking out the right exercise regime to work your glutes. Follow our top tips on how to get a bubble butt, including reducing the amount of time sitting down, adding in squats, and working the hips as well as the butt.