Many will agree that the current fad for a huge butt has been taken a little too far. However, it’s understandable that those who have no backside at all will be searching the internet for articles and videos on how to get a bigger butt. If this sounds familiar, our glute building guide below will help you get the pert look you’re after with a little hard work and dedication.
How to get a Bigger Butt Fast
Though there is no time like the present to get started, building your glutes won’t be an overnight process. It takes a solid diet, well-rounded routine and a healthy dose of consistency to achieve results. However, those who do it properly will begin to notice a change in just a few short weeks. Keep in mind though, that the road to a muscle clad posterior takes grueling work with compound exercises such as squats and lunges to get you there. Simply relying on a few floor mat techniques that you read about in your favorite health magazine won’t help the struggle at all.
How to Build Your Glutes
The glutes consist of three muscles which include the gluteus maximus, gluteus medius and gluteus minimus. As a result, while your bread and butter for building strong glutes will be heavy compound lifts, it’s important to hit the muscle group from multiple angles to ensure proper development. Also, regardless of whether you perform a split or full body routine, it’s vital to have at least one day of rest afterwards so the muscle fibers can repair and grow stronger. Overtraining won’t do you any favors here. Many people opt for two leg days a week, where they provide more emphasis on the glutes for one of them. Try to train as heavy as you can for 10-12 reps each set.
Best Glute Exercises
The following glute workouts are just a few examples that you can try out. Don’t be afraid to try new exercises and mix and match them until you find a glute routine that works well for you. Also remember that regardless of which exercise you perform, always consciously squeeze the glutes during the movement.
- Wide Stance Barbell Squats – One essential compound exercise is the squat which can be altered slightly to hit the glutes more, simply by using a wider stance. To start the squat, set a barbell with appropriate weight at shoulder level. Step under it so the bar is resting behind your neck across the shoulders. Step away from the rack and position your feet a little farther than shoulder-width apart with the toes pointing slightly outwards. Slowly lower the bar, bending at the knees and sitting back with your hips until your knees are at a 90 degree angle. Return to the starting position by ‘driving’ through your heels. Remember to maintain a straight back while keeping your head up (eyes forward). You can experiment with stance width to find one that is comfortable for you while hitting the glutes.
- Kneeling Squats – The kneeling squat is another glute exercise with a little more emphasis on the butt. Set a barbell so it’s at an appropriate height. In a kneeling position, slide under the bar and lift it off the rack so it’s behind your neck, across your shoulder blades similar to a regular barbell squat. With your head facing forward and a straight back, sit back so your butt touches your calves and then return to the starting position for one rep.
- Leg Presses – The leg press is a great machine for targeting the quads, although it can be invaluable as one of your gluteus maximus exercises. Sit at the machine and place your feet on the platform directly in front of you – a little less than shoulder width apart. While many choose a middle position on the platform, to better target the glutes move your feet closer to the top of the platform. Disengage the safety bars and lower the platform by bringing your knees to your chest. Then push through your heels to bring the platform back to the starting position.
- Barbell Glute Bridges – Glute bridges are an incredibly popular butt exercise for men and women. To perform the exercise, lie down on the ground with a loaded barbell over your legs. Roll the bar so it’s directly over your hips and slide your feet up so your heels are on the ground and your knees are raised. You can place your hands on the barbell to steady it as you extend your hips vertically through the bar. As with the squat and leg press, you should still drive through your heels. Extend the bar as far as possible while squeezing your glutes, then return back to the starting position.
- Single Leg Cable Kickbacks – If you have access to a cable machine with an ankle attachment, you can perform cable kickbacks. This is the only isolated glute exercise on this list, although is one of many examples. Wrap the ankle attachment/cuff just above the ankle on one of your legs, and attach it to the cable. Holding the steel frame for support while standing with your knees and hips slightly bent, contract the glute to kickback the working leg in a semi-circular arc behind you. Lift your leg as high as is comfortable. Return to the starting position and repeat for the desired number of reps before swapping legs. Keep your abs tight during the exercise. This exercise is also possible to perform with resistance bands.
Bonus Tip: Incorporate some supersets into your training. For instance, you may want to perform some jumping box squats between sets on the leg press machine. Including cardio that hits the glutes such as the stairmaster and elliptical trainer at the end of your session is also be a good idea.
As a final thought, knowing how to get a bigger butt means eating enough nutrients to build muscle. You can use our macro calculator as a starting guide based on your goals. If you have a favorite glute exercise or any tips of your own, please feel free to leave a comment below.