If you’re a man looking for workouts to make your butt bigger (or stronger & firmer, that is) then you’re in the right place my friend because there are plenty of workouts available to help you achieve a bigger and more sculpted bum. Whether you prefer hitting the gym or working out in the comfort of your own home, there are exercises that can target your glutes and give you the results you desire. In this article, we will explore various workouts for men that can help you achieve a bigger butt, leaving you feeling confident and proud of your newfound gains. So get ready to work those glutes and start on your journey to a more shapely back side!
Gym Workouts to Make Your Butt Bigger
Squats
Squats are a great exercise for targeting your glutes and building a bigger booty. They work not only your glute muscles but also your quadriceps, hamstrings, and core. To perform a squat, stand with your feet shoulder-width apart and lower your hips back, as if you are sitting into a chair. Make sure to keep your knees in line with your toes and your chest lifted. Push through your heels to stand back up. Start with bodyweight squats and gradually add weights as you get stronger.
Deadlifts
Deadlifts are another compound exercise that targets multiple muscle groups, including your glutes, hamstrings, and lower back. To do a deadlift, stand with your feet hip-width apart, with a barbell in front of you on the ground. Bend your knees and hinge forward at your hips, keeping your back straight and chest lifted. Grab the barbell with an overhand grip and drive through your heels to stand up, squeezing your glutes at the top. Lower the barbell back down with control. Start with light weights and perfect your form before adding more weight.
Hip Thrusts
Hip thrusts are a fantastic exercise for isolating and activating the glute muscles. To do a hip thrust, start by sitting on the ground with your upper back resting against a bench or elevated surface. Place a barbell or weight on your hips. Bend your knees and place your feet flat on the ground, hip-width apart. Drive through your heels and lift your hips up, squeezing your glutes at the top. Lower your hips back down and repeat. You can also use a resistance band around your thighs to add extra resistance.
Lunges
Lunges are a versatile exercise that can be done with just your bodyweight or with weights, depending on your fitness level. They mainly target your glutes, hamstrings, and quadriceps. To perform a lunge, start by standing with your feet hip-width apart. Take a big step forward with one foot, bending both knees to create two 90-degree angles. Make sure to keep your front knee in line with your toes and your back knee hovering just above the ground. Push through your front heel to stand back up and repeat on the other side.
Bulgarian Split Squats
Bulgarian split squats are a challenging exercise that really fire up your glutes and quadriceps. To do a Bulgarian split squat, stand facing away from a bench or elevated surface. Place the top of your back foot on the bench and step your front foot forward. Lower your hips down until your front thigh is parallel to the ground, making sure your front knee stays in line with your toes. Push through your front heel to stand back up. You can hold weights in your hands to increase the difficulty.
Home Workouts to Make Your Butt Bigger
Glute Bridges
Glute bridges are a great exercise that can be done at home to target your glutes. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides. Push through your heels and lift your hips up, squeezing your glutes at the top. Lower your hips back down and repeat. To make it more challenging, you can place a resistance band around your thighs or use a weight on your hips.
Step-ups
Step-ups are a simple yet effective exercise that targets your glutes, hamstrings, and quadriceps. All you need is a sturdy elevated surface, such as a bench or a step. Step one foot onto the elevated surface and push through your heel to lift your body up. Step back down and repeat with the other foot. You can hold weights in your hands to increase the intensity.
Donkey Kicks
Donkey kicks are a fun and effective exercise that specifically targets the glute muscles. Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg up towards the ceiling and squeeze your glutes at the top. Lower your leg back down and repeat on the other side. You can place a resistance band around your thighs to add extra resistance.
Fire Hydrants
Fire hydrants are a great exercise for targeting your glutes and outer thighs. Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side, as if you are marking a fire hydrant. Squeeze your glutes at the top and lower your leg back down. Repeat on the other side. To make it more challenging, you can place a resistance band around your thighs.
Jump Squats
Jump squats are a plyometric exercise that not only targets your glutes but also improves your explosive power and cardiovascular fitness. Start in a squat position, with your feet shoulder-width apart. Lower your body down into a squat and explosively jump up, reaching your arms overhead. Land softly back into a squat and repeat. Make sure to engage your glutes throughout the movement.
Targeted Exercises for a Bigger Butt
Barbell Squats
Barbell squats are a compound exercise that primarily target your glutes, but also work your quadriceps, hamstrings, and core. To perform a barbell squat, stand with your feet slightly wider than shoulder-width apart. Place a barbell across your upper back and shoulders, gripping it with your hands just outside your shoulders. Lower your hips back and down, keeping your chest lifted and knees in line with your toes. Push through your heels to stand back up. Start with lighter weights and focus on maintaining proper form.
Single-leg Romanian Deadlifts
Single-leg Romanian deadlifts are a challenging exercise that focus on your glutes and hamstrings. Stand with your feet hip-width apart and hold a dumbbell in one hand. Shift your weight onto one leg and hinge forward at your hips, extending the opposite leg straight out behind you. Lower the dumbbell towards the ground, keeping your back flat and chest lifted. Squeeze your glutes to stand back up. Repeat on the other leg.
Kettlebell Swings
Kettlebell swings are a dynamic exercise that work your glutes, hamstrings, and core. Stand with your feet hip-width apart and hold a kettlebell in both hands, letting it hang between your legs. Bend your knees slightly and hinge forward at your hips. Engage your glutes and swing the kettlebell forward, up to shoulder level, using the momentum from your hips and legs. Control the swing back down and repeat.
Glute Kickbacks
Glute kickbacks are a targeted exercise that isolate and activate your glute muscles. Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top. Lower your leg back down and repeat on the other side. You can add ankle weights for increased resistance.
Cable Kickbacks
Cable kickbacks are another great exercise for targeting your glutes. Attach an ankle cuff to a cable machine and secure it around your ankle. Face the machine with your hands holding onto the frame for stability. Kick your leg back and up, while keeping your knee slightly bent. Squeeze your glutes at the top and lower your leg back down. Repeat on the other side.
Heavy Weight Training Workouts to Make Your Butt Bigger
Progressive Overload
When it comes to building a bigger butt, progressive overload is key. This means gradually increasing the weight or intensity of your workouts over time to continuously challenge your glute muscles. As you get stronger, increase the weights or resistance bands you use for exercises. This will stimulate muscle growth and help you achieve your goals.
Increase Weights Regularly
To see progress in your glute muscles, it’s important to continuously challenge them. As your muscles adapt to the weights you are using, increase the weights regularly to keep pushing your limits. This can be done by adding more weight plates to your barbell or using heavier dumbbells or kettlebells. Make sure to maintain proper form and technique when increasing weights to avoid injury.
Lower Rep Range
To build size and strength in your glute muscles, aim for a lower rep range during your workouts. This typically means performing 8-12 reps per set, with heavier weights. This rep range stimulates muscle hypertrophy, which is the process of increasing the size of your glutes. However, it’s important to listen to your body and adjust the weight accordingly to prevent injury and ensure proper form.
Compound Lifts
Compound lifts are exercises that target multiple muscle groups at once, making them effective for building overall strength and muscle mass. Incorporate compound lifts like squats and deadlifts into your training routine to target not only your glutes but also other muscle groups such as your quadriceps, hamstrings, and core. These exercises will help you build a well-rounded lower body and increase the size of your glutes.
Use Resistance Bands to Build a Bigger Butt
Hip Abduction
Hip abduction exercises are great for targeting the muscles on the side of your hips, including your gluteus medius. Place a resistance band around your legs, just above your knees. Stand with your feet together and step one foot out to the side, stretching the resistance band. Return to the starting position and repeat on the other side. This exercise helps strengthen the gluteus medius, which can help improve your hip stability and prevent injuries.
Glute Bridges
Glute bridges, mentioned earlier in the home workouts section, can also be done with a resistance band. The band adds extra resistance, making the exercise more challenging and effective for targeting the glute muscles. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place the resistance band just above your knees and perform glute bridges as described earlier.
Side Lunges
Side lunges are a variation of the traditional lunge exercise that targets your glutes, quadriceps, and inner and outer thighs. Place a resistance band around your thighs, just above your knees. Start by standing with your feet hip-width apart. Take a big step to the side with one foot, bending the knee and pushing your hips back. Push through your heel to stand back up and repeat on the other side. The resistance band adds extra resistance, engaging your glute muscles throughout the movement.
Clamshells
Clamshells are an effective exercise for targeting the gluteus medius and improving hip stability. Lie on your side with your knees bent and your feet together. Place a resistance band just above your knees. Keeping your feet together, lift your top knee as high as possible, opening up your legs like a clamshell. Lower your knee back down and repeat. Perform this exercise on both sides.
Monster Walks
Monster walks are a challenging exercise that targets your glutes and outer thighs. Place a resistance band around your legs, just above your knees. Stand with your feet hip-width apart and slightly bend your knees. Take a step to the side with one foot, stretching the resistance band. Bring your other foot to meet the first foot. Repeat this side-to-side walking motion, maintaining tension in the resistance band. This exercise activates your glute muscles and helps improve hip stability.
Plyometric Exercises
Box Jumps
Box jumps are an explosive plyometric exercise that targets your glutes, quadriceps, and calves. Stand in front of a box or elevated surface. Squat down and explosively jump onto the box, using the power from your glutes and legs. Land softly on the box and step back down. Make sure to fully extend your hips at the top of the jump to engage your glutes.
Squat Jumps
Squat jumps are a plyometric exercise that targets your glutes and quadriceps. Start in a squat position, with your feet shoulder-width apart. Lower your body down into a squat and explosively jump up, reaching your arms overhead. Land softly back into a squat and repeat. This continuous jumping motion helps increase your power and explosiveness.
Lateral Bounds
Lateral bounds are a plyometric exercise that targets your glutes, quadriceps, and outer thighs. Start by standing on one leg, with your knee slightly bent. Using the power from your glutes, jump laterally to the side, landing on the other leg. Repeat this bounding motion from side to side, focusing on pushing off from your glute muscles and maintaining balance.
Single-leg Hops
Single-leg hops are a plyometric exercise that work your glutes and calf muscles. Start by standing on one leg, with your knee slightly bent. Jump vertically off the ground using the power from your glutes and calf muscles. Land softly back onto the same leg and repeat. This exercise helps improve your balance and stability while engaging your glute muscles.
Tuck Jumps
Tuck jumps are an advanced plyometric exercise that targets your glutes, quadriceps, and core. Start by standing with your feet shoulder-width apart. Squat down and explosively jump up, bringing your knees towards your chest in a tuck position. Extend your legs back out and land softly, going back into a squat to prepare for the next jump. This exercise requires strength and power from your glute muscles.
Isolation Exercises
Stiff-leg Deadlifts
Stiff-leg deadlifts are a compound exercise that primarily work your glutes, hamstrings, and lower back. Hold a dumbbell or barbell in front of you with an overhand grip. Stand with your feet hip-width apart and slightly bend your knees. Hinge forward at your hips, keeping your back straight, and lower the weight towards the ground. Make sure to maintain tension in your glutes and hamstrings throughout the movement. Squeeze your glutes to stand back up.
Sumo Squats
Sumo squats are a variation of the traditional squat that targets your inner and outer thighs, as well as your glutes. Stand with your feet wider than shoulder-width apart and toes pointed out at a slight angle. Lower your body down into a wide squat, keeping your knees in line with your toes and your chest lifted. Push through your heels to stand back up.
Step-ups with Dumbbells
Step-ups can also be performed with dumbbells to add extra resistance and target your glutes, hamstrings, and quadriceps. Holding a dumbbell in each hand, stand in front of an elevated surface, such as a bench or step. Step one foot up onto the bench and push through your heel to lift your body up. Step back down and repeat with the other foot.
Seated Band Abductions
Seated band abductions are a simple yet effective exercise for targeting your gluteus medius and outer thighs. Sit on a chair or bench with a resistance band wrapped around your thighs, just above your knees. Keeping your knees bent, push your thighs outward against the resistance of the band. Squeeze your glute muscles at the top and return to the starting position. This exercise helps strengthen your hips and improve overall hip stability.
Glute Ham Raises
Glute ham raises are an advanced exercise that primarily work your glutes, hamstrings, and lower back. Start by kneeling on a glute ham raise machine or use a stability ball or partner to anchor your feet. Lower your upper body forward, keeping your back straight, until you reach a parallel position to the ground. Use your glute and hamstring muscles to lift your upper body back up to the starting position.
Functional Training for a Bigger Butt
Walking Lunges
Walking lunges are a functional exercise that targets your glutes, quadriceps, hamstrings, and core. Take a big step forward with one foot and lower your body down into a lunge position, with both knees at 90-degree angles. Push through your front heel to step forward into the next lunge on the other leg. Continue walking forward in a lunge motion, engaging your glutes and maintaining proper form.
Single-leg Squats
Single-leg squats, also known as pistol squats, are a challenging exercise that target your glutes, quadriceps, and core stability. Stand on one leg with the other leg extended straight out in front of you. Lower your body down into a squat position, keeping your knee in line with your toes and your chest lifted. Push through your heel to stand back up. You can hold onto a wall or stable surface for balance.
Farmer’s Walk
Farmer’s walks are a functional exercise that not only target your glutes but also work your grip strength and core stability. Grab a heavy dumbbell or kettlebell in each hand and stand with your feet shoulder-width apart. Keep your back straight, engage your glutes, and walk forward in a controlled manner. Maintain tension in your glutes throughout the movement.
Stair Climbing
Stair climbing is a functional exercise that targets your glutes, quadriceps, and cardiovascular fitness. Find a set of stairs or use a stair climber machine. Step up onto each step, pushing through your heels and engaging your glutes. Use the muscles in your lower body to propel yourself upwards. Start with a slow pace and gradually increase your speed and intensity as you get more comfortable.
Cycling on High Resistance
Cycling on a stationary bike with high resistance is a great way to target your glutes and increase the size of your booty. Adjust the resistance on the bike to a challenging level and focus on pushing through your heels as you pedal. This engages your glute muscles and maximizes the benefits of the exercise. Aim for longer duration rides to really feel the burn in your glutes.
Core Workouts to Make Your Butt Bigger
Planks
Planks are a fantastic exercise for targeting your core, including your abdominal muscles, obliques, and lower back. Start by getting into a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Engage your core and hold this position for as long as you can, making sure to keep your body in a straight line. You can modify the plank by resting on your forearms instead of your hands.
Russian Twists
Russian twists are a great exercise for targeting your oblique muscles, which are important for a strong and defined core. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your glutes. Holding a weight or medicine ball in your hands, twist your torso from side to side, touching the weight to the ground on each side.
Reverse Crunches
Reverse crunches target your lower abdominal muscles, which are often neglected in traditional ab exercises. Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides for stability. Engage your core and lift your hips off the ground, bringing your knees towards your chest. Slowly lower your hips back down and repeat.
Bicycle Crunches
Bicycle crunches are a compound exercise that target your rectus abdominis (six-pack muscles) and obliques. Start by lying on your back with your knees bent and feet off the ground. Place your hands behind your head, elbows pointing out to the sides. Lift your upper body off the ground and bring your left elbow towards your right knee, while extending your left leg straight out. Switch sides, bringing your right elbow towards your left knee.
Hanging Leg Raises
Hanging leg raises are an advanced exercise that target your lower abdominal muscles and hip flexors. Find a pull-up bar or use a captain’s chair with armrests. Hang from the bar or rest your forearms on the armrests. Keeping your legs straight, lift them up towards your chest, engaging your core. Lower your legs back down with control and repeat. Make sure to avoid swinging or using momentum to perform the exercise.
Proper Form and Technique
Maintain Proper Alignment
When you’re engaging in workouts to make your butt bigger, maintaining proper alignment is crucial for maximizing the effectiveness of your workouts and preventing injuries. When performing exercises to target your glutes, ensure that your knees are aligned with your toes, your chest is lifted, and your back is straight. Avoid rounding or overarching your back, and focus on engaging your core to support proper alignment.
Engage Glutes
To really target your glute muscles during exercises, it’s important to consciously engage them throughout the movement. Imagine squeezing and activating your glutes with each rep. This will help you isolate and activate the glute muscles, leading to better results and muscle development.
Use Full Range of Motion
Using a full range of motion during exercises is essential for getting the most out of your workouts. When performing exercises like squats or lunges, make sure to lower your body down as low as possible without compromising your form. This will engage your glute muscles more effectively and help you build strength and size.
Focus on Squeezing Glutes
When performing exercises that target the glutes, such as hip thrusts or glute bridge variations, make sure to focus on squeezing your glutes at the top of the movement. This extra squeeze and contraction of the muscles will help maximize the activation and growth of your glutes.
Avoid Overarching or Rounding the Back
Maintaining a neutral spine is important for preventing injuries and maximizing the effectiveness of your workouts. If you find yourself overarching or rounding your back during exercises, adjust your form and technique. Engage your core, keep your back straight, and ensure that your spine is in a neutral position. This will help protect your lower back and transfer the focus to your glute muscles.
