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How to get big butt: Simple exercises that can make your glutes bigger

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There are quite a number of benefits of having big butts. But the one benefit that most people looking to develop bigger butts are after is how aesthetically pleasing they can be. Apart from making you look attractive, big butts can improve your posture, support your lower back, and improve hip mobility.

Unfortunately, genetics plays a role here too. While some can have curvaceous butts even without lifting a finger, others would have to work for it. There are numerous ways one can grow their butt. But before we look into that, let’s see what makes up your butt.

 

What makes up the butt?

The human butt is made up of subcutaneous fat and muscles. These muscles are the gluteus minimus, gluteus medius, and gluteus maximus. From the name, gluteus minimus is the smallest of the muscles, and lies directly under the gluteus medium. Both the former and the latter are involved in inward leg rotation and leg abduction.

Gluteus maximus, on the other hand is the largest and outermost of the three muscles, and is responsible for the movement of the hip and thigh. It also makes up a major part in the appearance of each side of the hips and butt. As the largest and heaviest muscle in the human body, it is unsurprisingly also regarded as the strongest muscle in the human body. Of course, some anatomists believe the masseter muscle used for chewing may lay a claim too.

 

Developing your dream big butts

There are fast options of building big butts quickly, which may include the use of butt implants and other cosmetic fillings. Most often than not, they all come at a cost. Health challenges! Some side effects of butt implants may include scarring, infection, skin discoloration, and fluid accumulation in the butt. If you are concerned about those side effects and you are looking for a natural way to fire-up your gluteal muscles to grow quickly, then keep reading. In the next few paragraphs, I hope to discuss the two most important factors in growing your butt: diet and exercise.

  • Exercise

The gluteal muscles that make up your butt are just like every other muscle in your body. This means they can be stimulated to grow with intense physical activity. However, too much activity can also hurt your chances of growing your butt, and therefore, you must rest your butt muscles after workout. It is during this rest period that new tissues are able to grow so that your butt can look even bigger.

  • Diet

Exercises alone won’t get you the kind of results you dream of. It’s only when you watch what you eat that you may begin to see results. In fact, some experts have argued that the road to developing a bigger butt should always start in the kitchen. As such, pairing exercises with a healthy diet that comprises of foods that help grow the glute muscles should be a priority.

As we all know, dietary protein is the main component involved in building muscle mass in our body. So, high protein foods like the eggs, salmon, legumes, chicken breast, tofu, and milk, when effectively paired with the right exercises, can quickly improve the results of your butt-building journey

Apart from high protein foods, one can look into supplements that can increase protein synthesis and muscle growth. Some popular ones in the market are the natural anabolic plant-based compound, turkesterone, and mineral-pitch compound, Shilajit. Turkesterone is an ecdysteroid, a class of compound that has already been shown to improve protein synthesis, and thus, promote muscle growth. Shilajit on the other hand, has also been shown to increase testosterone levels, which is the natural steroid hormone that regulates muscle mass increase.

Since these two compounds work to increase muscle hypertrophy, they could easily work to increase the growth of your gluteal muscles too. However, butt growth should only be expected when bum workouts are performed regularly and efficiently, with these supplements only available to maximize the results you may get.

Now that you know the key to growing butt muscles, let’s look at some of the best exercises to help you to your dream bum in no time.

 

Squats

Glutes training squat with kettlebelt

 

I know squats must have crossed your mind, because they are so popular when it comes to exercises that increase butt size. In fact, they do much more than that. Squats can easily activate every single muscle in your lower body including all the gluteal muscles, quadriceps (muscles in front of your thigh), hamstrings, adductor, calves, and hip flexors.

To do squats:

  1. Grab a bar with your chosen weight. (Or without weight)
  2. Stand straight with your toes slightly out, and your feet just shoulder-width apart.
  3. Keep your chest up and your shoulders back.
  4. Now get into a squat position by pushing your hips back and bending your knees until they form a 90 degree angle. All this while your heels and toes are on the floor.
  5. Now press on your heels to straighten your legs and return to the starting position.
  6. Repeat 10-15 times in a set of 3-5.
 

 

 

It is important to squat properly in order to fully stimulate and grow your butt muscles. A research performed by Caterisano et al. in 2002, found increasing squad depth to significantly increase the growth of the gluteus maximus muscle. The research checked for the effect of squat depth on muscle growth of the hamstrings, quads, and gluteus maximus muscle. It made use of seasoned heavy lifters who performed squats at three different levels, partial, parallel, and full-depth squats. At the end of the experiment, full-depth squat was found to stimulate the gluteus maximus muscle more than the other muscle groups

 Glutes training front squat woman

 

Glute Bridge/ Hip Trust

This exercise activates and strengthens the gluteal muscles, hamstrings, and core. To perform glute bridge:

  1. Lie on your back with your arms at your sides and your palms flat on the floor.
  2. Your knees should be bent and your feet flat on the floor or your feet on a chair.
  3. Now contract your core and glutes, then press your feet into the floor and lift your hips until your body forms a straight line from knee to shoulder. Hold this position for at least 4-5 seconds.
  4. Now return to the starting position, and do it again.
  5. 3-5 sets of 15-20 reps should be aimed for.
 

 

To perform the hips trusts you only change the first step of the glute bridge. For the hip trust, roll a barbell over your legs until it is above the lower abdomen. Lay your back on a bench and continue step 2.

 

 

 

donky kicks

This exercise’s name might sound funny, but it shouldn’t be taken lightly. In fact, not many exercises out there hit your gluteal muscles as donkey kicks do. They also work your hamstrings, core, and shoulders. To perform donkey kicks:

  1. Stand on all fours, with your palms flat on the floor and your knees hip-width apart, keeping your back straight.
  2. Tighten your core muscles and then lift your left leg off the floor. Squeezing your glutes, push your foot toward the ceiling. Pause at the top for a few seconds before returning to the starting position.
  3. Repeat for the other leg.
  4. Do 3-5 sets of 15-20 reps. To increase the difficulty of this exercise, if you have a resistance band, wrap it just above your knees.
 

 

 

clam shells

Clams work to strengthen the gluteus medius and maximus, in addition to stabilizing the hips and pelvic muscles. To perform a clamshell

  1. Lie on your left side on the floor, with your head resting on your left arm.
  2. Now, with your legs stacked on top of each other, bend your hips and knees so that they form a 90-degree angle.
  3. Now lift your right knee as high as you can while using your core muscles and keep your feet together. Don't forget to keep your left leg in contact with the ground as well.
  4. Keep your knee on top for at least a few seconds before lowering back to the starting position.
  5. Do 3-5 sets of 15-20 reps, then repeat on the other side.

 

Side lungs

Side lunges are a great lower body exercise. They work the glutes, quads, adductors, and hamstrings. Lunges are great when it comes to growing your gluteal muscles because they put more stress on these muscles due to the way the exercise is performed — on one leg, which means even more stress

To do a side lunge:

  1. Stand with your feet together.
  2. Engage your core and lift one leg to the side, keeping your upper back flat and pushing your butt forward.
  3. Press the heel of your lunge foot and return to the starting position.
  4. Repeat for the other side.

 

E-Book Training Schedule

These were the best exercises while training glutes. Of course we have put together a professional training plan where your entire body is optimally trained, including your buttocks. So take a look at us professional ebook!

Glutes training woman

 

REFERENCES

  1. Caterisano, A., Moss, RE, Pellinger, TK, Woodruff, K., Lewis, VC, Booth, W.,

    & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.

  2. https://pubmed.ncbi.nlm.nih.gov/31123801/

  3. https://pubmed.ncbi.nlm.nih.gov/26395129/#:~:text=testosterone%20in%20a%20

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