Few things turn heads quite like a killer butt. We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes. That’s why so many of us — guys and gals alike — want to know how to get our best butts ever. And if you’re one of them, you’ve come to the right place because by the end of this article, you’re going to know exactly what you need to do for more butt gains.
But it’s not going to be easy.
To make your butt bigger, start doing a butt-building strength training workout 3 times a week, as well as cardio exercises that target your butt.
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Building Your Butt Muscles
Bodyweight squats
Stand up straight with your feet hip-width apart. Bend at your knees and slowly lower your body into a sitting position. Keep your back straight and make sure your knees don’t go out past your toes. Pause for 1-2 seconds, then push through your heels as you slowly rise back to your starting position. Do 3 sets of 20 repetitions.
Note: Clench your glutes as your rise up from your squats, then release when you get to your starting position.
Variation: Increase the intensity of your squats by adding weights using either dumbbells or a barbell. To use dumbbells, hold 1 in each hand, placing them at your waist or on your shoulders. If you’re using a barbell, balance it across your shoulders.
Jump squats
Place your feet shoulder-width apart and straighten your back. Then, bend your knees and lower yourself into a sitting position. Push through your toes to rise and explode off the floor into a jump. Land on your feet in your starting position and immediately go into the next repetition. Do 3 sets of 8-12 reps.
Note: Keep your knees soft throughout the exercise.
Lunges
Stand with your back straight and your feet hip-width apart. Step your right leg out in front of you. Then, bend your knees into 90-degree angles with your right knee in line with your ankle and your left knee pointing toward the floor. Make sure your right knee doesn’t go out past your toes. Pause for 1-2 seconds, then push through your left heel to rise back to your starting position. Do 3 sets of 20 lunges.
Note: Alternate knees after every lunge or complete all of your reps for 1 leg, then switch to your other leg.
Variation: Do side lunges by stepping out to the side instead of the front. Step out to the right, then bend your right knee into a 90-degree angle. Make sure your knee doesn’t go out past your toes, and keep your left leg straight. Then, push through your right leg to rise back to your starting position.
Bridges
Lie on your back with your knees bent and your arms at your sides. Tighten your glutes and core muscles, then slowly lift your butt off the floor and toward the ceiling. Check that your body is in a straight, diagonal line from your knees down to your shoulders. Pause for 1-2 seconds, then slowly lower your butt down to the floor. Do 3 sets of 10 repetitions.
Note: Use your arms to help you maintain balance.
Mountain Climber
Assume a plank position. Maintaining your plank, jump your feet into the air, moving one foot forward and keeping the other foot back. Do it again, switching which leg goes in front, and keep up the motion at a rapid pace. Do 3 sets of 50 repetitions.
Burpee
Starting from standing, bend over and place your hands on the ground, shooting your legs back into a plank position. Lower into a pushup, and back up to a plank. Jump your feet forward toward your hands so you’re in a low squat. Jump. Do 3 sets of 15 repetitions.
Bird Dog
Start on the ground on your hands and knees. At the same time, reach your right arm forward and your left leg back. Hold, and return your limbs to the ground. Repeat with the opposite limbs. Do 3 sets of 15 repetitions on each side.
Note: Try ankle weights for more burn.
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Doing Cardio Exercises
Climb stairs
Climbing stairs is a great way to work your entire lower body, including your glutes. Plus, it increases your heart rate, so it’s a good cardio exercise. Use a stair climber machine or walk up and down flights of stairs. Keep moving for the entire duration of your workout. Climb stairs for 20-30 minutes.
Set your treadmill on an incline
Walking and jogging both work your rear on their own, but you’ll see more noticeable results if you’re working on an incline. When you’re walking on an elevation, your glutes are more engaged. Raise the incline on your machine as high as you can while still maintaining proper form. Walk or jog for 20-30 minutes.
Note: Don’t raise the platform so high that you have to hold on. It’s best to pump your arms as you walk or jog to increase the workout.
Take a brisk walk or jog around a hilly area
When you walk up a hill, you’re going up an elevated surface. This works your glutes, which can help improve the look of your butt. Bring your cardio workout outdoors to an area with natural hills or man-made inclines. Then, do a brisk walk or jog to raise your heart rate while also working your glutes. Walk or jog for 20-30 minutes.
Note: Wear a weighted vest to increase the intensity of your workout.
Do at least 150 minutes of moderate cardio activity weekly for general health.
Your body needs regular exercise to maintain good health. Do at least 30 minutes of cardio activity 5 days per week to meet your weekly exercise goals. You can do all of your exercise in a single time block, or you can break it up into 10-15 minute segments spread throughout your day.