Looking for the secret workouts to make your butt bigger and get that perfect peach-shaped behind? Then look no further! We’ve got all the workouts you need to make your butt bigger, specifically tailored for women. Whether you prefer hitting the gym or working out in the comfort of your own home, we’ve got you covered. Say goodbye to endless squats and lunges and say hello to a more defined, toned, and voluptuous rear end. Get ready to rock those jeans and turn heads wherever you go with our effective and easy-to-follow workout routines.
Gym Workouts to Make Your Butt Bigger
Barbell Hip Thrusts
One of the most effective exercises for building bigger glutes is the barbell hip thrust. This exercise targets the gluteus maximus, which is the largest muscle in your buttocks. To perform a barbell hip thrust, start by sitting on the ground with your back against a bench and a barbell across your hips. Place your feet flat on the floor and drive through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement and then slowly lower your hips back down. Aim for 3-4 sets of 8-12 repetitions.
Bulgarian Split Squats
Another great exercise for activating the glutes is the Bulgarian split squat. This exercise not only targets your glutes but also engages your quads and hamstrings. To perform a Bulgarian split squat, stand lunge-length in front of a bench or step with your back foot elevated. Lower your body down by bending your front knee and hip until your back knee is just above the ground. Push through your front heel to return to the starting position. Aim for 3-4 sets of 10-12 repetitions per leg.
Glute Bridges
Glute bridges are a simple yet highly effective exercise for targeting and activating the glute muscles. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Engage your core and lift your hips off the ground by driving through your heels until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement before slowly lowering your hips back down. Aim for 3-4 sets of 12-15 repetitions.
Weighted Lunges
Lunges are a compound exercise that targets the glutes, quadriceps, and hamstrings. To add an extra challenge and increase glute activation, you can incorporate weights into your lunges. Hold a dumbbell in each hand or place a barbell across your back and lunge forward with one leg at a time. Make sure to keep your core engaged and push through your front heel to return to the starting position. Aim for 3-4 sets of 10-12 repetitions per leg.
Deadlifts
While deadlifts primarily target the muscles in your back and legs, they also engage and activate your glutes. Deadlifts are a compound exercise that requires proper form and technique to avoid injury. Start by standing with your feet shoulder-width apart and a barbell in front of you. Lower your hips, keeping your back straight, and grip the bar with an overhand grip. Drive through your heels and extend your hips as you lift the barbell off the ground. Make sure to engage your glutes at the top of the movement and then lower the barbell back down with control. Aim for 3-4 sets of 6-8 repetitions.
At-Home Workouts
Squats
If you prefer to work out from the comfort of your own home, squats are a fantastic exercise for targeting your glutes. Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly outwards. Lower your body down by bending at the knees and hips, keeping your chest up and core engaged. Push through your heels to return to the starting position. Aim for 3-4 sets of 10-12 repetitions.
Lunges
Lunges can also be performed at home without any equipment. Step forward with one leg and lower your body down by bending your front knee and hip until your back knee is just above the ground. Push through your front heel to return to the starting position. Aim for 3-4 sets of 10-12 repetitions per leg.
Donkey Kicks
Donkey kicks are a great exercise for isolating and activating the gluteus maximus. Begin on all fours with your hands under your shoulders and knees under your hips. Keeping your knee bent, raise one leg up towards the ceiling, focusing on squeezing your glutes at the top of the movement. Slowly lower your leg back down and repeat on the other side. Aim for 3-4 sets of 12-15 repetitions per leg.
Fire Hydrants
Fire hydrants target the gluteus medius, which is located on the side of your buttocks. Begin on all fours with your hands under your shoulders and knees under your hips. Lift one knee out to the side, keeping it bent at a 90-degree angle. Pause at the top of the movement and then lower your knee back down. Aim for 3-4 sets of 12-15 repetitions per leg.
Glute Bridges
Glute bridges can also be performed at home without any equipment. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground, focusing on squeezing your glutes at the top of the movement. Slowly lower your hips back down and repeat. Aim for 3-4 sets of 12-15 repetitions.
Glute Activation Workouts to Make Your Butt Bigger
Clamshells
Clamshells are a great exercise for activating the gluteus medius. Begin by lying on your side with your knees bent and feet together. Keeping your feet together, lift your top knee as high as you can while maintaining control. Slowly lower your knee back down and repeat on the other side. Aim for 3-4 sets of 12-15 repetitions per side.
Side-Lying Leg Lifts
Side-lying leg lifts target and activate the gluteus medius and minimus. Begin by lying on your side with your legs straight and stacked on top of each other. Lift your top leg as high as you can while maintaining control, then slowly lower it back down. Repeat on the other side. Aim for 3-4 sets of 12-15 repetitions per leg.
Band Walks
Band walks are a great exercise for engaging the gluteus medius and increasing glute activation. Place a resistance band around your thighs, just above your knees. Stand with your feet shoulder-width apart and slightly bent at the knees. Take small steps to the side while maintaining tension in the band. Repeat in the other direction. Aim for 3-4 sets of 10-12 steps in each direction.
Single-Leg Glute Bridges
Single-leg glute bridges are an advanced exercise that target the gluteus maximus and improve stability in the hips. Begin by lying on your back with your knees bent and your feet flat on the floor. Lift one leg off the ground and drive through your heel to lift your hips off the ground. Squeeze your glutes at the top of the movement and slowly lower your hips back down. Repeat on the other side. Aim for 3-4 sets of 8-10 repetitions per leg.
Progressive Overload
Increasing Resistance
To continue making progress and building bigger glutes, it’s important to gradually increase the resistance or weight that you are using in your workouts. This can be done by adding additional weight to exercises such as barbell hip thrusts, lunges, and deadlifts. Start with a weight that challenges you but allows you to maintain proper form, and gradually increase the weight as you get stronger.
Adding Sets
Another way to incorporate progressive overload is by adding sets to your workouts. If you have been consistently performing 3 sets of an exercise, try adding an additional set to increase the volume and workload on your muscles. This can help stimulate more muscle growth and development.
Increasing Repetitions
Increasing the number of repetitions in each set is another way to progressively overload your glutes. If you have been performing 10 repetitions of an exercise, try increasing it to 12 or 15 repetitions. This can help increase muscular endurance and contribute to muscle growth over time.
Proper Form and Technique
Hip Hinging
Proper form and technique are crucial when performing exercises that target the glutes. One key aspect is mastering the hip hinge movement pattern. The hip hinge involves hinging forward at the hips while maintaining a neutral spine, rather than bending at the waist. This movement helps to engage the glutes and minimize strain on the lower back. It is important to practice and perfect this movement pattern before progressing to more advanced glute exercises such as deadlifts.
Knee Alignment
Maintaining proper knee alignment is essential to avoid potential knee pain and injury when targeting the glutes. When performing exercises such as squats and lunges, make sure your knees are tracking over your toes and not collapsing inward. This helps to properly engage the glute muscles and protect the knee joint.
Squeeze and Hold
To maximize the activation and engagement of your glute muscles, focus on squeezing and holding at the peak of each movement. This applies to exercises such as glute bridges, hip thrusts, and donkey kicks. Pause for a moment and really squeeze your glutes at the top, then slowly lower back down. This increases the time under tension for the glute muscles and promotes greater muscle activation and growth.
Full Range of Motion
Performing exercises through a full range of motion is important for targeting the glutes effectively. This means fully extending your hips and squeezing your glutes at the top of the movement, and then lowering back down with control. Avoid cutting the range of motion short, as this can limit the muscle activation and potential growth in your glutes.
Frequency and Consistency for Best Results
Creating a Routine
To see results and build bigger glutes, it’s important to create a consistent workout routine. Aim to incorporate glute-targeted exercises into your routine 2-3 times per week, giving your muscles enough time to recover and grow between sessions. This consistency will help stimulate muscle growth and progress over time.
Rest and Recovery
In addition to being consistent with your workouts, it’s important to prioritize rest and recovery. Your muscles need time to repair and grow after each workout. Make sure to include rest days in your routine and listen to your body. If you’re feeling excessively sore or fatigued, it’s okay to take an extra day off to recover.
Tracking Progress
Tracking your progress is essential to stay motivated and see how far you’ve come. Keep track of the weights you’re using, the number of sets and repetitions, and any changes in your body measurements or overall strength. This will help you gauge your progress and make adjustments to your workouts as needed.
The Basics of Proper Nutrition
Caloric Surplus
In order to build bigger glutes, you need to consume enough calories to support muscle growth. This means eating at a caloric surplus, which is consuming more calories than your body burns in a day. Set a goal to increase your caloric intake by about 250-500 calories per day, focusing on nutrient-dense foods that fuel your workouts and support muscle growth.
Protein Intake
Protein is a key nutrient for muscle growth and repair. Be sure to consume an adequate amount of protein with each meal to support your glute-building goals. Good sources of protein include lean meats, poultry (chicken), fish, eggs, dairy products, legumes, and plant-based proteins such as tofu and tempeh. You’ll need to consume about one gram of protein per pound of body weight per day. If you find it difficult to physically eat that much protein on a daily basis, then consider protein supplements to meet your daily protein intake goal. Be sure to consult with your doctor first before starting a supplement program.
Balanced Diet
In addition to focusing on protein, it’s important to maintain a balanced diet that includes a variety of nutrient-dense foods. Your diet should include plenty of fruits, vegetables, whole grains, healthy fats, and other lean sources of protein. This will provide your body with the essential nutrients it needs to support muscle growth and overall health.
Incorporating Cardiovascular Exercise
Interval Training
Incorporating interval training into your workout routine can help boost your cardiovascular fitness while still targeting your glutes. Interval training involves alternating between periods of high-intensity exercise and periods of rest or lower-intensity exercise. For example, you could perform a set of squat jumps followed by a minute of walking or jogging, and then repeat the cycle for a designated amount of time.
Stair Climbing
Stair climbing is a great cardiovascular exercise that also targets the glute muscles. Whether you have access to a stair climber machine or a flight of stairs, incorporate stair climbing into your workouts. This can be done as steady-state cardio or by doing intervals of climbing up and down stairs.
Cycling
Cycling is another effective cardiovascular exercise that engages the glutes. Whether you prefer outdoor cycling or using a stationary bike, incorporate cycling into your routine a few times a week. Focus on challenging yourself with varying intensities and durations of cycling to maximize the benefits for your glutes and overall fitness.
Incline Walking
Walking on an incline is a low-impact cardiovascular exercise that can help target the glute muscles. Whether you’re walking on a treadmill with an incline or hiking uphill in the great outdoors, incorporate incline walking into your routine. This not only helps to engage and strengthen your glutes but also provides a good cardiovascular workout.
Avoiding Common Fitness & Exercise Mistakes
Relying Solely on One Exercise
One common mistake when trying to build bigger glutes is relying solely on one exercise. While certain exercises like squats and hip thrusts are effective, it’s important to have a well-rounded workout routine that targets the glutes from different angles. Incorporate a variety of exercises that target different muscle fibers within the glutes to maximize your results.
Neglecting Other Muscle Groups
While building bigger glutes may be your main goal, it’s important not to neglect other muscle groups. Having a balanced and strong physique requires working all muscle groups. Incorporate exercises that target the legs, core, and upper body into your routine to maintain overall strength and balance.
Improper Weight Selection
Selecting the proper weight for your exercises is crucial for optimum results. Choosing a weight that is too light won’t provide enough stimulus for muscle growth, while choosing a weight that is too heavy can compromise your form and increase the risk of injury. Start with a weight that challenges you but allows you to perform the exercises with proper form. Gradually increase the weight as you gain strength and confidence. If you’re just beginning your fitness journey, don’t try to do too much. Be gentle with yourself and gradually build up your strength over time.
Using Momentum
Using momentum to perform exercises can limit the activation of your glute muscles and put unnecessary stress on other areas of your body. It’s important to focus on performing each exercise with controlled and deliberate movements. This ensures that your glutes are doing the majority of the work and helps to maximize muscle activation and growth.
Benefits of Bigger Glutes (aka a Bigger Butt)
Improved Posture and Spinal Alignment
Having well-developed glute muscles can improve your posture and spinal alignment. Strong glutes help to stabilize the pelvis and support the lower back, reducing the risk of poor posture and associated pain. They also contribute to a more balanced and aligned body, which can improve overall movement and functionality.
Enhanced Athletic Performance
Strong glutes are essential for optimal athletic performance, regardless of the sport or activity. They are involved in movements such as running, jumping, squatting, and lifting. Building bigger glutes can enhance your explosive power, speed, and overall athletic performance.
Reduced Risk of Injuries
Having strong glutes can help reduce the risk of injuries, particularly in the lower back, hips, and knees. Weak glutes can lead to imbalances and compensation patterns, placing added stress on other areas of the body. By strengthening and activating your glutes, you can improve stability, mobility, and overall joint health.
Boosted Confidence
Building bigger glutes can also boost your confidence and self-esteem. Feeling strong, fit, and proud of your physique can significantly impact your overall well-being and body image. As you see progress and results from your glute-building workouts, you may experience increased self-confidence and a positive mindset.
Conclusion
Building bigger glutes requires a combination of targeted exercises, progressive overload, proper form and technique, consistency, a balanced diet, and incorporating cardiovascular exercise. By following a well-rounded approach and incorporating the strategies mentioned in this article, you can achieve your goal of bigger glutes while reaping the numerous benefits they offer. Stay focused, stay consistent, and enjoy the journey towards a stronger and more sculpted backside! And if you get stuck along the way, be sure to seek help from others who can support you on your journey to a bigger and sexier butt.
