Do you feel that the effort you put into making your butt bigger is simply not paying off? Well, maybe your approach to exercise is wrong. Let me explain to you how to get a bigger butt guaranteed!
If you are one of those people who has always wondered how to make your butt bigger, then you have come to the right place.
The truth is, it’s definitely possible to develop a shapely rear without having to resort to surgeries or unhealthy methods.
First, we will examine the major muscles that make up the area that we refer to as “butt”.
Then, we will discuss combinations of exercises that will help you grow those muscles.
After that, we will talk about developing healthy eating habits that help stimulate muscle growth.
Know Your Butt Muscles
If you would like to know how to make your butt bigger, the first thing that you will need to learn about is the muscles that make up that area and how they work.
The area that is commonly referred to as “butt” is comprised of a number of large muscle groups.
There are three major muscles that make up the butt area. Those muscles are as follows:
- Gluteus minimus,
- Gluteus medius,
- And gluteus maximus.
The gluteus maximus is the largest muscle in the human body and is the primary muscle of the butt.
This muscle’s primary role is the extension of the upper thigh. In other words, the gluteus maximus extends the thigh backward and allows us to kick our leg back when the movement originates at the hip.
The gluteus medius is located on the outer surface of the pelvis and is responsible for the abduction of the hip. Additionally, the gluteus medius prevents hip adduction. The other functions of the gluteus medius are to medially and internally rotate the hip.
Lastly, the gluteus minimus is found underneath the gluteus medius. Working in conjunction with the gluteus medius, its primary role is to abduct the hip.
How To Get A Bigger Butt
Now that we know the muscles that make up the butt area, we can examine how to make your butt bigger through exercise.
The gluteus medius and minimus are not the most prominent muscles. We know that their purpose is to stabilize the hip. Although they need to be activated during training, these muscles will not make a huge difference in the overall size of your butt.
However, in order to help prevent injuries, it is very important to keep the gluteus medius and minimus strong. This will ensure that you will not need to take time off for injuries that can set you back.
Typically, if you have a weak gluteus medius and minimus, you are more likely to injure your knees due to the excessive internal rotation of the hip.
If you injure your knees, you will be required to take some time off from doing exercises that will help make your butt bigger.
Therefore, the key to getting a bigger butt is making sure that you are able to train consistently.
Although the gluteus minimus and medius play an important role, the gluteus maximus is what gives your butt volume and size.
Therefore, it is very important to progressively overload your gluteus maximus muscle in order to grow it.
Two of the best exercises to make your butt bigger are squats and glute bridges.
Best Exercises For Your Buttocks
Performing your bum exercises correctly is the first thing you should add to your checklist regarding how to get a bigger butt.
So here’s how to properly perform squats and glute bridges:
1. Barbell Squats
When performing a squat, it’s very important to do it properly. If you are not doing your squats properly, then you are not going to be able to achieve the results that you are looking for, especially when it comes to developing your glutes.
In order to properly perform a squat, stand with your toes pointed outward and your feet slightly more than hip-width apart.
Lower yourself down so that your thighs end up parallel with the floor. You should keep all the weight in your heels and try not to let your knees go past your toes when you get to the lowest position.
In order to avoid arching your back, engage your core, especially as you increase the weight you are squatting. Keep track of the weight that you are lifting.
Start out with something lighter and as you get comfortable with the movement and confident that you are doing it right, you can progressively increase the weight.
As you increase the weight you are lifting, you will be putting more demand on your gluteal muscles, which will cause them to hypertrophy (grow).
2. Glute Bridges
Another great exercise on how to get a bigger butt is the glute bridge. In order to properly perform a glute bridge, there are a few things to consider.
First, lay down on the floor with your knees bent. At the same time, keep your feet flat on the ground and your arms to the side.
While activating your glutes, lift your hips up off the ground until they make a straight line with your knees and shoulders.
In order to properly activate the glutes, you will need to squeeze your butt muscles as you are lifting your hips and hold the up position for five seconds before bringing your hips down.
As you get confident in your ability to perform the move, you can add weight to challenge yourself.
To perform a weighted glute bridge, you will need to place the center of the barbell on top of your hips.
As you increase the weight, it is recommended that you put a towel or squat pad between yourself and the bar. Otherwise, it will hurt.
When performing glute bridges, you should feel a burn in your glutes. That is how you will know for sure that you are doing them properly and are activating the right muscle.
3. Glute Kickbacks
Glute kickbacks can also help you grow your booty. They can be done standing or on all fours. Furthermore, they can be done with ankle weights or using a cable machine.
When performing a glute kickback, kick your leg back while squeezing your glutes.
This is how to get a bigger butt with exercise. Now let’s talk nutrition.
Last but not least, when it comes to ensuring that your muscles grow, nutrition plays a major part.
If you’re wondering how to get a bigger butt, then increasing your protein intake is a must.
Protein plays a big part in muscle growth and repair so that you can continue to squat heavier and use more weight when doing glute bridges or glute kickbacks.
You may also need to increase the number of healthy fats you consume, such as nuts, avocado, Omega-3, coconut oil.
Healthy fats will help provide you with the energy that you will need for completing your demanding booty workouts, especially as they get more challenging over time.
More foods that help increase your butt size can be found here: 20 Healthy Foods That Help You Build A Bigger Butt
As we can see, a smart combination of a high protein diet and bum exercises is the best way to get a bigger butt.
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.