Strong hips and butt muscles can help you be a better runner. You’ll have more stability and power. This will make you look good and will help you do your best at other sports too.
Your backside has three muscles in it. The biggest muscle is the gluteus maximus. It is known for being strong. There are two other muscles in your backside, the gluteus medius and the gluteus minimus.
You use these muscles to walk, sit, run and jump. They are also famous because they are curvy. But they can be different in size or shape from person to person.
If your glutes are not big enough, there are ways you can do exercises that will make them bigger. To get a bigger butt, you need to exercise and improve your lifestyle. Eating the right foods can also help.
So what are the best exercises that can help you get bigger butts? Let’s have a look.
7 Exercises To Get Bigger Buttocks
1. Glute Bridge
If you do bridges, then you’ll feel the burn in your bum and your hamstrings. Bridges are good for improving hip mobility and strengthening your lower back. Doing it will help if you’re at a desk all day long.
How to do it:
- Lie on the floor. Put your knees bent and feet flat on the ground.
- Keep your arms at your side with your palms down.
- Lift so that you can make a straight line from your shoulders to knees to hips.
- Squeeze those butt muscles and keep the abs pulled in so that you don’t overextend back during the exercise.
- Hold this position for a few seconds before easing back down.
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2. Jumping Squats
This exercise will make your heart beat faster and get stronger.
It will help your butt, hips, quads, hamstrings, or calves. You should only do them if you are healthy or have been checked by a doctor.
How to do it:
- Stand with your feet shoulder-width apart.
- Bend your knees and go down to a squat position.
- Lower yourself into the bottom of a squat.
- Pull up from the ground by using your quad muscles, butt muscles and hamstrings to help you jump off the floor (or higher).
- As soon as you land, go back into a squat for another jump.
3. Walking With Weights
A walking lunge is a good exercise for the muscles around your butt. It will get stronger and toned, but you need to be careful with your knees. If there are any problems in those areas, talk to a physical therapist.
How to do it:
- Hold a dumbbell in each hand with your arms at your sides.
- Stand with feet about hip-distance apart.
- Step forward 2 feet with one leg, and bend it so that the foot is on the ground.
- Hold for a few seconds, then take a step forward with the other leg and repeat this pattern 20 times (10 times per leg).
- Do this for 3 sets of 20 repetitions.
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4. Donkey Kicks
Donkey kicks help you get a nicer butt. You should do them with other butt exercises. They can make your buns stronger, firmer, and better-shaped. If you do donkey kicks right, they will make your butt bigger in no time!
How to do it:
- Lie on your stomach.
- Your elbows should be right below your shoulders.
- Bring your right knee to your chest, then kick back as high as you can.
- Do this 10 times and then switch legs.
- Repeat until you have done 2 sets of 12 reps with each leg.
5. Clamshell
The clamshell targets the deep glute muscles. These muscles help to keep your pelvis straight. They also prevent back pain and balance out your lower body.
How to do it:
- Lie on your side.
- Put your head on your arm and use the other arm to steady yourself.
- Be sure that your hipbones are stacked on top of one another, or else the top hip might move behind the bottom one.
- Then pull in your belly button (belly button in) and keep it in, as this helps to stretch out the spine and pelvis.
- Next, raise your leg as high as possible without moving hips or pelvis (keep leg down).
- Pause, and then return your upper leg to the starting position on the ground. Do 20 reps on each side.
6. Side Lunges
Side Lunges are a good way to strengthen your legs and buttocks. They target the large muscle groups in your lower body, which helps you to burn fat much faster. When this fat is removed, lunges work on shaping and strengthening your lower body.
How to do it:
- Stand up straight with your legs spread out.
- Point your toes to the side. This is the starting position.
- Look straight ahead, bend your right knee and sit towards the right.
- Get back up, flex your left knee and sit towards the left for one rep.
- Do this 9 times more to complete a set of 10 reps.
- Repeat 3 times for a total of 30 reps in three sets each time you exercise.
7. Hip Thrust
Hip thrusts increase the muscle in our glutes. This is good for our core, pelvis, and lower body. Hip thrusts are most helpful for athletes and older adults over age 65.
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How to do it:
- Start seated with the barbell on the back of your shoulder blades and your feet flat.
- Press down into the ground with your feet.
- Lift your trunk parallel to the ground, and squeeze your butt muscles at the top.
- That’s one rep. Do 3 sets of 8-10 reps.
