How to Get a Bigger Buttocks With Exercise at Home
“I like big butts” is an anthem coined by Sir Mix-a-Lot in the early nineties. For many people, getting a bigger butt is one of the primary reasons for getting into fitness in the first place.
That being said, not all of us feel comfortable getting the job done in the gym. Perhaps you want to kick-start your journey at home. Either way, there're tons of exercises you can do at home that will give you the results you’re looking for.
The gluteus maximus is the largest muscle in the body, and it takes a lot of work to get it to the Mix-a-Lot standard. In this article we will talk about how to get a bigger buttocks with exercise at home.
Let’s start with the most famous booty exercise! Squats are one of the most effective ways to strengthen your backside. There are many different forms of squat and they can be done with, or without added weight.
You can choose to add weight for a smaller amount of repetitions in order to increase strength. Alternatively, you could squat your bodyweight for a higher rep count for lean muscle gain. Having a balance between strength training and hypertrophy is the way to go in order to achieve optimal results!
Lunges can be a drag, but they’re one of the best lower body exercises out there! Increased muscle mass from lunges will help you get stronger and more toned overall, especially in the legs, butt, and core. The key advantages of body shaping include bettering your posture and range of motion, not just your butt.
The best way to do this exercise is with a dumbbell in each hand, for a higher number of reps. Use this exercise to tone your lower half, relying on other exercises to gain strength. Alternatively, there’s also the side lunge, which works wonders for your inner and outer thigh. It also dramatically reduces any cellulite you may have.
Donkey kicks are a phenomenal addition to your butt enhancing routine!
Get on all fours with your hands directly beneath your shoulders. Be sure to maintain a straight back and, without bending your spine, engage your lower abs. Kick your working leg back and up towards the sky, while maintaining tension throughout the body. Once you finish your final rep, switch legs.
The workout tones and lifts your buttocks while also strengthening the muscles in your lower back, arms, and abdomen. You may also improve your balance by performing donkey kicks.
Lie on your back, bend your knees and keep your hands rested by your sides. Squeeze your glutes and raise your posterior, keeping your abs tense. Hold this pose for a couple seconds of tension before releasing, then repeat for a number of repetitions.
These are great for toning your backside and increasing your hip mobility. There are also many variations to this exercise, such as the single leg glute bridge. The exercise remains the same, however this time, keep one leg lifted! Just make sure to switch legs.
Try Using Resistance Bands or Ankle Weights
Resistance bands are great for side lunges and donkey kicks. They will make both exercises a little harder and really go a long way to strengthening your buttocks. You can get different bands for different levels of resistance, meaning you can start at a lower level and work up. They’ll also be helpful for a number of other exercises not related to glute growing.
If you want your donkey kicks to be as strong as a mule, adding ankle weights is the way to go. Try not to lower your rep count, and instead try to reach your usual number with the additional weight. You’ll definitely feel the burn.
Bonus Tip: Eat!
How can you expect to gain any sort of muscle, let alone the largest of all muscles, without an adequate amount of calories?
In order for your muscles to grow, you need to be in a calorie surplus or you won’t see the results you’re looking for. In order to avoid any unnecessary weight gain, make sure you stick to a healthy meal plan, and count your calories!
TLDR: How to Get a Bigger Buttocks With Exercise at Home
For those of you who were too excited to get that booty bigger, that you skipped to the end; hoping the answers would be neatly sorted in the conclusion, this for you! In this article we discussed how to get a bigger buttocks with exercise at home. We made a list of four exercises that will work wonders on your backside. Those exercises were:
- Lunges (Both front and side)
- Donkey Kicks
- Glute Bridges (Single leg glute bridges included)
If you want to make these exercises more challenging, think about using resistance bands, ankle weights, and dumbbells in order to get your butt to its full potential!
Hopefully, this article has inspired you to get out there and earn the butt of your dreams.