Your gluteus muscles or booty, as we prefer to call them, make up the largest muscle group in your body. The three muscles in each buttock provide you with strength and power in practical terms.
But what if you have a small or flat booty? What workouts for a bigger booty can you do?
When you train and enlarge these muscles, you can create that curvy-looking booty you may be after. However, glutes, like many body parts, can vary in form and tone. If your booty isn’t as big as you want it to be, there are several exercises you may do to help it grow.
Let’s check out seven workouts for a bigger booty. Nail these exercises, and you’ll be strutting your curvy behind in no time. And you’ll also be surprised how strengthening your glutes helps with your posture and standing well.
The Glute Bridge
The glute bridge is a beginner-friendly exercise. It isolates and improves your hamstrings, glute muscles, and core while also increasing hip stability.
Lie down on your back, bend your knees and keep your feet flat on the floor. Put your hands on the floor by your sides, and keep your palms facing down on the floor.
Lift your hips from off the floor by contracting your glute and abdominal muscles, pressing your feet into the ground. From your knees to your shoulders, your body is in a straight line.
Then hold that straight pose for five seconds, then slowly release back down to your start position. Aim to complete three sets of 15 reps with this exercise. If that feels like too much, then cut the reps down to 10.
Walking lunges are great for strengthening and toning your glutes. They also target your quadriceps and improve your balance.
Standing with your feet around shoulder distance apart is a good idea. With your right foot, take a step forward to a distance of about two feet. Bend your right knee till it’s parallel to the ground.
Take a few seconds to hold this stance. Then, step forward with your rear (left) leg and perform the lunge again, leading with your left leg.
Keep walking, lunging for 20 steps. This means you’ll end up doing ten lunges for each leg. You can do two sets of 20 walking lunges if you’re feeling strong. And, if you’re feeling even more confident, hold dumbells in your hands when you do them.
This effective plyometric workout can help you develop your hips, glutes, and quadriceps. It also benefits your hamstrings and calves while also elevating your heart rate for cardio purposes.
Pose in a squat stance with your arms extended downwards. Have your feet a little more than shoulder-width spread apart. Lower yourself until your thighs and knees are aligned.
Extend your arms in front of you with palms together while you squat. Push yourself off the ground by propelling yourself skyward.
Attempt to lift your feet three inches from the ground. To assist with momentum, stretch your arms backward and straight. Repeat this ten to fifteen times and attempt two to three sets.
Single-leg deadlifts are a technique that focuses on your hamstrings and glutes. They are suitable for intermediate to experienced lifters. They develop your balance and core stability.
Grab some dumbells and hang your hands just above your thighs. Keep your back straight and focus on your right knee. Bend forward and lower the weights down while lifting your straightened left leg up behind you off the ground.
Keep your left leg in line with your back and lower the weights until they reach the level of your knee. Then rise back up, bring your left lack back into a standing pose. Do three sets of 15 or lower if needed.
This move targets your deeper glute muscles to get a bigger butt. These muscles often don’t get so much attention with other exercises.
Begin by laying down on your left side. Prop your head up with your left hand with your elbow on the ground in a relaxed position. Then, rest your right arm on your right hip.
Next, bend your knees, so they are at a right angle. Then, while focusing on your core, raise your right knee upwards as far as you can go while keeping your feet together. When you reach your high point, hold a few moments.
Attempt two to three sets of 15 reps.
The Banded Side Step
This routine is going to add some extra clout to your booty workouts.
Stand with your feet around shoulder-distance apart. Wrap a resistance band below your knees or around your ankles. You’ll feel the resistance on the outside of your glutes or legs.
Lower your booty approximately a fourth of the way by bending your knees.
With your left foot, take a step to the left to release the tension in the band, then return to the middle. Repeat this action.
Before repeating on the right side, take ten side steps to the right. Perform three sets for each side.
Begin by getting down on your hands and knees. Maintain a neutral spine by keeping your legs hip-distance apart and hands flat on the ground beneath your shoulders.
Lift your left leg off the floor, maintaining your left knee bent with your foot flat by bracing your core. Push your foot up to the ceiling using your glutes. At the peak, take a breath and squeeze. Ensure your hips and pelvis are pointing down at all times.
Return to your original starting position. Perform 15 repetitions on each leg for three sets. Add these to finish off your booty exercises and also check out Brighter Fitness for more fitness tips.
The Best Workouts for a Bigger Booty
Now you know an excellent seven workouts for a bigger booty. If you complete them throughout the week, you should develop a very full and curvy butt to be proud of!
Thanks for checking this one out, and we hope you get good use of these techniques. Please also check out our blog for further advice.