Home Fitness 17 Trainer-Approved Exercises For a Stronger Butt

17 Trainer-Approved Exercises For a Stronger Butt

Joy Williams
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17 Trainer-Approved Exercises For a Stronger Butt

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17 Best Exercises For a Bigger Butt

Image Source: POPSUGAR Photography / Sam Kang
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Whether you want to get a bigger butt for aesthetic reasons or because strong glutes are important for moving well, you’re not alone in the goal. Lots of people want to grow their glutes but don’t know exactly how to do it.

For example, one common misconception when it comes to getting a bigger butt is that you should be doing tons of squats. The truth is, squats are a quad-dominant exercise, meaning that the movement mainly targets your quadriceps, the muscles on the front of your thighs. Your glutes get some work, but come secondary to your quads in this move.

In fact, research shows that strength exercises where you bend at only the hip are more effective at targeting your glute muscles than exercises where you bend at the hip and knee. That makes exercises like glute bridges, hip thrusts, or Romanian deadlifts better for engaging your butt than movements like squats or lunges — and the more you engage a muscle, the more it has the potential to grow.

So, if you’re trying to use workouts to get a bigger butt, you’re going to need to focus on building your glute muscles and doing exercises that target them specifically. (You’ll also need to make sure you’re eating enough nutritious food to fuel your gains, including plenty of protein.) To help you get started on the workout side of things, we’ve rounded up some of the best exercises for building glute strength, and as a result, getting a bigger butt. We’ve included recommendations on the number of reps and sets to perform, but feel free to adjust based on your personal workout plan and needs.


1

Weighted Glute Bridge

Weighted Glute Bridge

Image Source: POPSUGAR Photography / Sam Kang

How to Do a Weighted Glute Bridge:

  • Grab a medium-weight dumbbell (six to 20 pounds). You can also do this exercise using just your bodyweight.
  • Lie face-up on a mat with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for three seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and butt muscles engaged.
  • Lower your hips to the ground. That’s one rep.
  • Do three sets of 12 reps.