How to Get a Bigger Butt

Janis

By Janis | Updated January 1, 2024

Are you looking to enhance your booty? A bigger, rounder and firmer butt not only boosts confidence but also improves your overall body shape. 

With some dedication and targeted exercises, you can achieve your goal of getting a bigger butt.

In this article, we will discuss the most effective exercises and strategies to help you build and shape those glute muscles. Read on to discover the key workouts and tips to incorporate into your routine for a more voluptuous behind!

Exercises for a Bigger Butt

A shapely, toned buttock can be a fitness goal for many individuals. Achieving a bigger and more defined butt involves a combination of exercises and lifestyle choices.

Whether you’re looking to enhance your curves or simply want a stronger lower body, these exercises can be a valuable addition to your fitness routine.

Glute Bridge

Glute bridges target your glutes, hamstrings, and core while improving hip stability. 

To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides with palms facing down. Lift your hips off the ground by engaging your glutes and core, creating a straight line from your shoulders to your knees. 

Squeeze your glutes at the top of the movement, then lower your hips back down. Repeat this motion for 12-15 repetitions to help strengthen and tone your buttocks. The glute bridge can be modified by using a resistance band or adding weights for added intensity.

Jumping Squats

To perform jumping squats, start with your feet hip-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight. 

As you ascend from the squat, explode into a jump, reaching for the ceiling with your arms. Land softly with bent knees and immediately go into the next squat, repeating the motion. 

Jumping squats engage your glutes, quadriceps, and hamstrings, helping to increase the size and strength of your buttocks. 

This exercise can be challenging, so it’s important to use proper form and start with a comfortable number of repetitions, gradually increasing the intensity as your fitness level improves.

Walking Lunge

To perform a walking lunge, start in a standing position with your feet hip-width apart. Take a step forward with your right leg and lower your body into a lunge, ensuring that both knees are bent at a 90-degree angle. 

This exercise engages the glute muscles and increases their size and strength. Complete 12-15 reps per leg.

To maximize the benefits of walking lunges, focus on maintaining proper form, keeping your back straight, and taking wide strides to engage the glutes fully. 

Clamshell

The clamshell is a fantastic exercise for isolating and strengthening the gluteus medius, a muscle that contributes to a shapely and well-rounded butt. 

To perform the clamshell, begin by lying on your side with your legs bent at a 90-degree angle and your feet together. Keep your upper body and pelvis stationary while lifting your top knee as high as you can without moving your feet apart. 

Hold for a moment at the top, then lower your knee back down. Perform 15 reps on each side. This movement targets the sides of your buttocks and helps create definition.

To enhance the effects of the clamshell exercise, consider using a resistance band placed just above your knees to add resistance and challenge your gluteus medius further. 

Donkey Kicks

Donkey kicks are a popular and effective exercise for targeting the gluteus maximus. To perform donkey kicks, start on all fours with your hands directly under your shoulders and your knees under your hips. 

Keeping your knee bent at a 90-degree angle, lift your right leg upward, extending it toward the ceiling. 

Focus on squeezing your glutes at the top of the movement. Lower your leg without touching the ground and repeat for 12-15 repetitions per leg. 

This exercise helps build a firmer and more lifted rear. To intensify the donkey kicks, you can use ankle weights or resistance bands.

Try Training with Weights

Incorporating weights into your routine can enhance muscle growth in your glutes. Strength training with a focus on resistance helps butt growth and improves balance and stability.

Start by using dumbbells, barbells, or kettlebells for exercises targeting glute muscles. Integrating weights helps to strengthen your pelvis region and may alleviate lower back pain. 

You’ll also gain greater power while progressing through relevant workouts. 

Aim for a balanced butt workout that combines proper form and intensity. Below are some recommended exercises incorporating weights into your routine.

Single-Leg Deadlift

Single-leg deadlifts challenge balance and target your gluteus maximus and hamstrings. Stand on one leg, slightly bending your knee.

Keep your back straight, hinge at your hips, and lower the dumbbell or kettlebell toward the ground. Return to starting position. Perform 10 reps per leg.

Back Squats 

An effective exercise for a bigger butt, back squats target all three glute muscles.

Place a barbell across your upper back, squat down, then stand back up while keeping your chest lifted and your core tight.

Choose a weight that challenges you and focus on performing a suitable number of reps and sets. Gradually increase the resistance as you gain strength to continue stimulating muscle growth in your glutes.

Shapewear for a Curvier Booty

To give your buttocks a lift and achieve a curvier booty, consider using butt-lifting shapewear. These products are designed to enhance your shape and create more pronounced curves. 

The right shapewear can help emphasize your glutes, including the gluteus maximus, gluteus medius, and gluteus minimus muscles, as well as your hips and overall buttocks area.

There are various types of butt-lifting shapewear, each offering different levels of enhancement and support. One popular option is the open-bottom shaper, which is ideal for lifting and defining your buttocks while providing lower tummy and thigh control.

Another option is shaper shorts. These give your booty a boost while offering overall shaping and support for hips and thighs. Both styles can be worn under clothing.

Cosmetic and Surgical Enhancements

Cosmetic and surgical enhancements have gained popularity as a means to achieve a fuller butt, especially for those who have maximized exercises and non-invasive means. 

Brazilian Butt Lift (BBL) 

The Brazilian Butt Lift is a popular surgical procedure that combines liposuction with fat transfer to enhance the buttocks. 

During this procedure, excess fat is removed from areas like the abdomen or thighs and then carefully injected into the buttocks to create a fuller, more rounded look. It offers a natural and lasting solution for those seeking a more voluptuous derrière. 

However, it’s essential to consult with a board-certified plastic surgeon to discuss the risks, benefits, and whether you’re a suitable candidate for a Brazilian Butt Lift.

Butt Lift Surgery 

This is a surgical option that removes excess skin to lift your butt for a smoother, more toned appearance. This procedure is ideal for individuals with sagging skin due to weight loss or age.

There are two main types of butt lift surgeries: the traditional butt lift and the lower body lift. A traditional butt lift involves the removal of excess skin and tissue from the buttocks to lift and reshape them. 

On the other hand, a lower body lift addresses not only the buttocks but also the thighs and lower back. Both procedures can be effective in achieving a firmer and more youthful-looking buttock region. 

However, it’s crucial to consult with a qualified plastic surgeon.

Butt Implants 

Butt implants, also known as gluteal implants, are a surgical option for individuals seeking a fuller buttock appearance. They are typically made of soft silicone and are inserted into the buttocks through an incision. 

The procedure aims to enhance the size and shape of the buttocks, providing a more voluminous and curvy profile. 

While butt implants can offer immediate results, it’s essential to consult with a board-certified plastic surgeon to discuss the potential risks, recovery process, and long-term maintenance associated with this form of cosmetic enhancement. 

Additionally, patients should have realistic expectations and consider non-surgical methods before opting for surgery.

Remember to consult a professional before undertaking any surgical procedure or intense exercise routine.

Frequently Asked Questions

What exercises help enhance buttocks size?

Donkey kicks, glute bridges, and single-leg deadlifts are some effective exercises to enhance buttocks size. 

These exercises target your glute muscles, promoting growth and providing a firmer appearance.

Can squats enlarge the buttocks?

Yes, squats can help enlarge the buttocks. They engage the glute muscles, as well as hamstrings and quadriceps, promoting muscle growth. 

Incorporate variations like sumo squats, goblet squats, and split squats for enhanced results.

Are there overnight methods for a bigger butt?

No, overnight methods for a bigger butt do not exist. Achieving larger buttocks requires consistent effort in both exercise and diet. 

Patience and dedication are key to seeing noticeable results over time.

How can a skinny person achieve a larger bum?

A skinny person can achieve a larger bum by incorporating a combination of exercises targeting the glutes and consuming a balanced, calorie-surplus diet. 

Focus on protein-rich foods and include resistance training to promote muscle growth.

What is the estimated time for noticeable results?

The estimated time for noticeable results varies from person to person. It depends on factors such as consistency, exercise routine, diet, and individual body composition. 

Generally, it may take several weeks to a few months to see significant changes.