Buttocks exercises

How to Exercise to Get a Bigger Buttocks

Max. D Gray
By Max. D Gray. Updated: November 15, 2018
How to Exercise to Get a Bigger Buttocks

If you have a flat behind and want it more bulky, you need to perform a series of exercises to gain muscle volume, so pay attention to the difference between toning and muscle building. If you want to just tighten the area, you should do activities that tone the buttocks. So if what you want is to have a bulkier rear, continue reading this OneHowTo.com article that tells you how to exercise to get a bigger buttocks.

You may also be interested in: Exercises to Fatten Your Buttocks

Steps to follow:


First of all, we should explain that to gain muscle volume you should do few reps but that are more demanding each time, for example, working with weights or resistance. That's how to increase muscle size and not simply harden it.


This first exercise to get a bigger buttocks is the squat, one of the most popular and one of the most effective ways to gain muscle mass and strengthen both legs and back too. To do them you should stand up straight, bend both your knees forward and make sure you take your buttocks away from your body as much as you can, making sure your knees are not over the tips of your toes, or you could get an injury.

Ideally, do 5 series of 10 reps each. You can boost its effectiveness by adding dumbbells. Read the following article to learn how to do squats with dumbbells.

How to Exercise to Get a Bigger Buttocks - Step 2

Skipping rope is another great exercise for getting bigger buttocks. It is a high impact and intense activity that will help you gain muscle volume in the rear and legs. Though you have surely skipped as a kid many times, to do it as an adult it's recommended to control the speed of each jumps to avoid any wrist injuries and to jump with your back straight.

We invite you to follow the recommendations, especially if you lead a sedentary life. Do 5 minutes of exercise as quickly as possible.

How to Exercise to Get a Bigger Buttocks - Step 3

Jogging, among other benefits, helps you gain muscle volume in the buttocks. However, to achieve your goals faster, it is preferable to do short and intense runs rather than light jogs for longer periods of time. The latter will make you slimmer, while the first way will increase muscle and give you a bigger buttocks.

How to Exercise to Get a Bigger Buttocks - Step 4

Another useful exercise to get a bigger buttocks is to get on all fours on a mat on the floor and raise your right leg while bent, as much as you can. With quick movements, do 5 series of 10 repetitions with each leg. For more effort, add ankle weights.

How to Exercise to Get a Bigger Buttocks - Step 5

The stride is also useful to increase the size of your butt effectively. To do it properly you must take a long stride with one of your legs, holding all of the weight with the leg you have in front of you while you carefully bend it as you can see in the picture. It's important that your knee is not in front of your toes but go as far down as you can and go up once again. It's important to go as far down as you can but making sure you can get back up, you'll have time to go further down the more you practice.

Do 5 series of 10 reps for each leg.

How to Exercise to Get a Bigger Buttocks - Step 6

It's very important to do these exercises to get a bigger buttocks at least 3 to 4 times a week, but making sure you give yourself a day's rest in between so you don't wear your muscles out and have pins and needles. It's also recommended to do cardiovascular exercises to keep in shape and favor fat loss in our body.

Use the elliptical trainer, jog, run, swim, cycle or do aerobic exercises such as steps or zumba which are excellent alternatives to stay healthy and in shape.

How to Exercise to Get a Bigger Buttocks - Step 7

You shouldn't rule out the importance of a healthy diet that helps you keep the figure you want and your glutes cellulite-free. To do o you can take a look at the following articles:

If you want to read similar articles to How to Exercise to Get a Bigger Buttocks, we recommend you visit our Fitness category.

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What did you think of this article?
Great tips...I've had a big butt all my life. But afer having three kids, it's not as high as it once was! Lol! Going to the beach in April so I'm all over this; click here! Thanks
This sounds like it may work, but ive tried many things and only became disappointed :( im 5'6 and weigh 120 pretty pathetic im not all flat but it feels like i just cannot gain any, for more visit website. its really small and for my age at 22 looks like it was meant to be lifted n firmer . It looks as if someone cut off a third. i have fast metabolism and maybe gain a pound or two in winter in my arms and stomach but lose it once summer hits . I hope this helps but if not i giveeee up
I can see the difference. It really works. My butt is gaining volume for sure. I would highly recommend this product.
lara Luis
I use to have a flat butt early this year but I came across a herbal sent to me cream and herbal drink which I took for just three weeks and now my butt is as big as I want.
Hi dear
Sorry what’s the name of the herbal cream and tea you used
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How to Exercise to Get a Bigger Buttocks