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.
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.
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Bulgarian Split Squat
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How to Do a Bulgarian Split Squat:
Grab a pair of medium-weight dumbbells (six to 20 pounds), holding one in each hand by your sides. You can also do this move with just your bodyweight.
Begin by placing the toes of your right foot behind you on a bench, box, stair, or chair, with your left leg straight.
Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your left knee to lower your body toward the ground. Keep your back straight and core engaged, and avoid leaning forward. Pause when your front thigh is parallel to the floor, or you’re as low as is comfortable.
Then press your left heel into the ground to straighten your left leg and return to standing.
That’s one rep. Do three sets of eight reps, then repeat on the other side.
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Single-Leg Deadlift With Kettlebell
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How to Do a Single-Leg Deadlift With Kettlebell:
Hold a kettlebell in your right hand, and lift your right foot slightly off the ground.
Sit on the floor with your legs extended and your back resting against a stable bench. You can use a barbell for this move, or do it using dumbbells (resting on your hips) or just your bodyweight.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints, then bend your knees so your feet are flat on the floor.
Brace your core and drive your heels into the ground, squeezing your glutes and lifting your hips up to full extension, so your hips are level with your knees.
With control, lower your hips to the ground. That’s one rep.
Do three sets of eight reps.
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Single-Leg Squat
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How to Do a Single-Leg Squat:
You can do this move unsupported or, to modify, sit back onto a chair or bench.
Stand with your feet hip-distance apart and raise your left leg just off the floor, flexing your ankle to point your toe toward the ceiling.
Bend your right knee and sit your hips back into a one-legged squat. Try to keep your knee behind your toes and your whole foot pushing firmly into the floor. Make sure to activate your core by gently pulling your abs toward your spine.
Lower as far as is comfortable or to sit onto a chair or bench.
Hold for a beat, then press into your standing leg to return to the starting position. That’s one rep.
Do three sets of five to eight reps.
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Lying Hamstring Curl
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How to Do a Lying Hamstring Curl:
Start by lying flat on your back with your legs extended and an exercise ball under your heels. Place your arms straight out to your side for support.
Lift your hips a few inches off the ground. This is your starting position, and you’ll keep your hips off the ground through the entire exercise.
Flex your feet and dig your heels into the ball to slowly roll the ball toward your body, bending your knees. Keep your hips lifted in a bridge position; don’t thrust them toward the ceiling as you do the move.
Pause when your knees are bent at a 90-degree angle, then slowly roll the ball away from you to return to the starting position.
Stand in front of a stool, step, stair, plyo box, or low, stable bench. You can do this move using your bodyweight or holding a kettlebell or dumbbells.
Place your left foot in the center of the box.
Push through your left heel to step up onto the box. Bring your right knee forward and up until it’s at hip height. Keep your back flat and your abs engaged.
Reach your right foot back and bend your left knee to lower your right foot to the floor with control. Step the left foot down to the floor to return to the starting position.
Repeat on the other side. That’s one rep.
Do three sets of 10 reps.
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Lateral Band Walk
Image Source: POPSUGAR Photography / Sam Kang Product Credit: POPSUGAR Resistance Bands
How to Do a Lateral Band Walk:
Place a resistance band just below your knees.
Begin standing with your feet directly underneath your hips, and squat about halfway down.
With the right foot, take a big step to the right, landing flat on your foot (not on your toes).
Resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position. Don’t step your feet too close together; keep the tension in the band.
That’s one rep. Do five to 10 reps to the right (depending on how much space you have), then switch directions and repeat going to other way. Do four sets.
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Dumbbell Walking Lunge
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How to Do a Dumbbell Walking Lunge:
Stand with your feet together, holding a medium-weight dumbbell (six to 20 pounds) in each hand by your sides. You can also do these with just your bodyweight.
Take a big step forward with your left leg. As you set your left foot down, bend your knees until they both form 90-degree angles. Your back knee should be hovering just off the ground, and your front knee should be directly over your ankle. Keep your back flat and core tight, making sure not to lean forward.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.
That’s one rep. Do three sets of 10 reps.
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Lunges on a Ball
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How to Do Lunges on a Ball:
Stand in front of an exercise ball. Reach your right foot behind you and place the laces side of your shoe on the ball. Keep your left knee softly bent, not locked.
Engage your core to help keep your balance, then bend your left knee to lower into a lunge, rolling the ball backward with your right foot. Make sure your left knee doesn’t move forward beyond your toes.
Press into your left foot to straighten your standing leg, and roll the ball toward you to return to the starting position.
That’s one rep. Do three sets of eight reps, then repeat on the other side.
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Romanian Deadlift
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How to Do a Romanian Deadlift:
Stand holding a pair of medium-weight dumbbells (six to 20 pounds) in each hand in front of your hips with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend forward from your hips to lower the weights along the front of your legs. Pause when you feel a stretch in the back of your legs, or when the weights are at about shin height.
Squeeze your glutes to lift your torso up and return to the starting position, keeping your back flat.
That’s one rep. Do three sets of 12 reps.
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Single-Leg Bridge Kick
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How to Do a Single-Leg Bridge Kick:
Lie face-up on a mat and place your hands on the floor by your sides. Bend your right leg, placing your right foot flat on the floor about a foot away from your hips. Lift your left leg a few inches off the ground, flexing your foot so your toes point to the ceiling. This is your starting position.
Pressing your right heel into the floor and tighten your core as you lift your pelvis up until your body forms a straight line from knee to shoulders.
Pause here for a beat, then slowly lower your hips to the floor without lowering your left leg to the ground.
That’s one rep. Do three sets of 10 reps, then repeat on the other side.
Load the hex bar with the weight of your choice. If you’re new to the move, start by just using the bar without any additional weight.
Stand in the center of the hex bar with your feet hip-width apart.
Bend at your hips and knees as you grab the handles of the hex bar, keeping your back flat and core pulled in tight. Raise your hips up slightly to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, push your heels into the ground as you stand straight up.
Squeeze your glutes at the top, then slowly lower the weight to the ground. Be sure to keep your chest lifted and open, and your back flat.
That’s one rep. Do three sets of eight reps.
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Weighted Donkey Kick
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How to Do a Weighted Donkey Kick:
Do this move with a light dumbbell (two to five pounds) or just your bodyweight.
Start on all fours, with your shoulders over your wrists and your hips over your knees. Place a dumbbell in the crease of your right knee, lifting your right foot off the ground to keep the dumbbell in place. This is your starting position.
Keeping your right knee bent at a 90-degree angle and your back straight, lift your right leg up until your knee is about level with your hips. You should feel your right glute engage.
Pause for a beat, then lower your right knee to return to the starting position without lowering the right knee to the floor. Throughout the movement, think about keeping your core engaged and avoid tilting your hips or shifting your weight towards your left leg.
That’s one rep. Do three sets of 10 reps, then repeat on the other side.
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Fire Hydrant
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How to Do a Fire Hydrant:
Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, and try to keep both hips squared toward the floor. Keep your core tight and avoid shifting your weight towards the left.
With control, lower your right leg back to return to the starting position without lowering the right knee to the floor.
That’s one rep. Do three sets of 15 reps, then repeat on the other side.
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Goblet Squat
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How to Do a Goblet Squat:
Stand with your feet wider than shoulder-width apart and your toes pointed slightly out. Hold a dumbbell or kettlebell in front of your chest with both hands.
Keeping your back flat and core tight, bend your knees and sit your hips back to lower into a squat.
Pause when your thighs are parallel to the floor (or as low as is comfortable for you).
Push into both feet to stand and return to the standing position, squeezing your glutes at the top.
That’s one rep. Do three sets of 12 reps.
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Banded Booty Kick
Image Source: POPSUGAR Photography / Sam Kang
How to Do a Banded Booty Kick:
Start on your hands and knees, holding on to both ends of a long resistance band, one end in each hand. Place the center of the band around the sole of your right foot, and hover your right knee just off the floor. (You can also do this move with just your bodyweight.) Lower your elbows to the ground, keeping your back straight and core tight. This is your starting position.
Hold the band firmly, pull your abs toward your spine, and extend your right leg straight behind you, pushing against the resistance.
Draw your right knee forward to return to the starting position, without lowering it to the floor.
That’s one rep. Do three sets of 12 reps, then repeat on the other side.
