Our backside is known for its power and strength. Our glutes consist of three separate muscles; the gluteus maximus, gluteus, medius, and gluteus minimus. We need this group of muscles to walk, run, jump, and sit, but they’re also recognized for their curvaceous appearance. Our glutes will vary in their tone and shape depending on our body type and size. If you want a bigger booty, there are ways to get precisely what you want!
Let’s talk about strategies you can use to get into action and reach your better-body goals!
5 Exercises For A Bigger Booty
The following booty-busting exercises we’re about to share can be done in one workout, or you can include them in a preexisting lower-body or full-body routine. You’ll want to be sure to use them at least twice a week. Start low and slow with one set of each exercise. Once the practices are easier, step it up to two or three sets of each.
1: Glute Bridge
This is a safe move for beginners. This exercise isolates and strengthens the glute muscles, hamstrings, and core while improving the stability of your hips.
- Lie on your back with your feet planted on the floor, and your knees bent. Put your arms at your sides, palms flat on the ground.
- Contract your glute and abdominal muscles, press your feet into the floor, and raise your hips off the floor. Your body should be forming a straight line from your shoulders to the knees.
- Pause at the top for five seconds, then slowly lower back into the starting position
Complete three sets of 15 reps.
2: Single-Leg Deadlift
This move is an intermediate to advanced activity. The Single-leg deadlift targets the hamstrings and glutes. It also trains your balance and core stability.
- Holding a dumbbell in each hand, put your hands in front of your thighs.
- Stand with your weight to the left side with a slight bend at the knee. Engage your core muscles for balance.
- Start by hinging at the hip. As soon as you hinge, let the weights drop in front of you, with your palms facing each other. Your torso will lower toward the ground as the opposite leg goes straight back, and your right foot stays planted on the floor.
- Hinge slowly until your right leg is parallel to the floor (or as close to parallels as possible without losing balance.)
- Slowly bring your leg down into the starting position.
Complete three sets of 15 reps.
3: Walking Lunge w/ Weights
Walking lunges are excellent for building and toning the gluteal muscles, while improving your balance and targeting the quadriceps. If you have issues or complications with your ankles, hips, and knees, please consult a physical therapist before starting this move.
- Hold a dumbbell in each hand with your arms to your sides.
- Stand with your feet about hip distance apart; step forward 2-feet (or close) with your left foot.
- Bend the left knee towards the ground until it’s parallel to your floor. This move is the forward lunge position.
- Pause, hold this position for a few seconds, step forward with your back leg, and repeat the lunge leading with this leg.
- Repeat the walking lunge cycle, alternating legs every 2o repetitions, 10 for each leg.
Complete two full sets of 20 reps
4: Jumping Squats
Jumping squats are a powerful plyometric exercise that boosts the heart rate and helps strengthen your quads, calves, hips, hamstrings, and glutes. This is another exercise you should talk to a physical therapist about if you have trouble with your ankles, hips, and knees; or struggle with balance.
- Stand in a squatting position with your feet slightly wider than your shoulder-width apart. Keep your arms at your sides.
- Lower your body until your thighs and knees are parallel. As you squat, move your arms out in front of you and put your palms together.
- Now, propel yourself up and off the ground. Try to push your feet at least three inches off the ground. Extend your arms to help you with momentum.
- Squat back down with soft, bent knees.
Repeat. Do three sets of 15 to 15 reps.
Clamshells target the deep glute muscles, medius and minimus, often left out in squats and deadlifts. These muscles help stabilize our pelvis, prevent lower back pain, and balance out the entire lower body.
- Start out lying on your left side with your legs stacked; head resting on the left arm, and your right hand placed on your hip.
- Bend your hips and knee to make a 90° angle. Check to see that your feet are in line with your butt.
- Engage your core muscles, and lift the right knee as high as possible while keeping your feet together. Keep the left knee in contact with the floor, and the hips are stacked. Do not rotate your hips back!
- Hold the pose at the top for a few seconds before you slowly lower back into the starting position.
Complete three sets of 15 reps before repeating on the opposite side.
Remember, your body is going to need a little extra TLC in the nutrition area. Don’t forget to take your bigger booty supplements to ensure your body has what it needs to replenish and restore!