You must be loving squats, but you can’t do them all the time. Sometimes you need a break from your normal routine and something new to challenge your body. After all, variety is the spice of life! If you’re ready for some new butt exercises to add to your weekly workout routine, look no further than these top picks. Here find out how to make your butt bigger:
Squats
Let’s first take a look at the squat. It is one of the most important exercises for building up your hips, thighs, and buttocks because it works all of those muscles at once. The squat is also an excellent exercise to work on strengthening the core.
To do a proper squat:
- Stand with feet shoulder-width apart and toes pointed slightly outwards.
- Bend knees until thighs are parallel to the floor or lower than parallel, depending on how far you can go without losing balance.
Lunges
Lunges are a great way to target your butt, especially if you do them correctly. To build strong glutes and tone up your legs, try following these tips:
- Lunges can be done in the gym or at home. You can also do them on the spot or with a step. Make sure your knee does not go past the toes of your front leg, as this will put pressure on them and cause injury.
- Refrain from cheating by leaning forward or backward during lunges, as this will make it easier for you to lift more weight but won’t help tone up those muscles in the backside of your thighs.
Hip thrusts
Hip thrusts are a great exercise to target your glutes and hamstrings. To do hip thrusts:
- Lie face down on the floor with your legs bent and heels close to your butt.
- Place a weight plate or other heavy object on your hips for resistance.
- Bend at the waist until your upper body is perpendicular to the floor.
Pushing through your heels and using mainly your glutes and hamstrings, lift the weight off of the ground as high as possible without straining yourself (no need to go all out).
Romanian deadlifts
Grab a barbell and place it on the floor in front of you. Stand with your feet hip-width apart, then bend at the hips and knees, keeping your back straight—like you’re going to sit down in a chair behind you. Keeping your arms straight, grab the bar with an overhand grip (palms facing away from you), allowing it to rest against your thighs.
Squat down until your thighs are parallel to the floor. Then push back up by extending through your hips and knees until standing again—keeping an upright torso as much as possible throughout this motion for optimal results.
Plyometric jump squats
How to do plyometric jump squats: Stand with feet shoulder-width apart, arms at your sides. Squat down until your thighs are parallel to the floor, and extend your legs back up. What muscles are worked in plyometric jump squats: Quadriceps, hamstrings and glutes. How many sets and reps of plyometric jump squats to do: Do 3 sets of 10 reps each workout 3x/week for 2 mins.
The first three exercises are all compound movements that target multiple muscle groups. They will help build strength and stability in your legs, glutes and core. The last two exercises involve more isolated movements focusing on specific body areas (like the butt). Also, focus on protein. Protein from places such as Legion Athletics may help you build and maintain muscle. These are great if you want quick results but only have a little time to exercise daily.