A bigger bum is a desirable physical feature that many people aspire to have. It can make clothes fit better, improve body proportions, and boost self-confidence.
If you want to achieve a bigger bum, exercise is the only natural way to do it. While some creams and products may claim to enhance your butt, they can’t make your glute muscles bigger. Exercise, on the other hand, can help to build and shape the glutes, giving you the results you desire.
There are many exercises that can help to build the glutes, and you can put together an effective glute-building routine appropriate for your condition and preference. Whether you are looking for extra fast results that come with advanced weighted exercises or have an issue such as knee pain that requires certain exercises to be skipped or modified you will learn in this article how to choose the plan that will work for you. If you are looking for ways to make your bum look bigger beyond just the exercise read or guide containing all the ways to get a bigger bum.
Understanding the Muscles of the Bum
The glutes are a group of muscles that make up the buttocks. There are three major muscles in the glutes:
- gluteus maximus,
- gluteus medius,
- gluteus minimus
The gluteus maximus is the largest and most powerful muscle, while the other two muscles are located on the side of the hip and help with hip stabilization.
How do glutes muscles grow and get toned
To understand how glute growth happens, it’s important to know about muscle fibers and hypertrophy. Muscle fibers are the cells that make up muscle tissue, and hypertrophy is the process of making these muscle fibers bigger. When you exercise your glutes, you create small tears in the muscle fibers. As your body repairs these tears, the muscle fibers become stronger and bigger, resulting in glute growth.
7 Best Exercises for a Bigger Bum
- Squats
Squats are one of the most effective exercises for building the glutes. They work the gluteus maximus, as well as the quads and hamstrings. There are many variations of squats, including back squats, front squats, and goblet squats, each with their own benefits. - Lunges
Lunges are another great exercise for building the glutes. They work the gluteus maximus, as well as the quads and hamstrings. Lunges can be done with bodyweight, dumbbells, or a barbell, and there are many variations to choose from, including walking lunges and reverse lunges. - Deadlifts
Deadlifts are a compound exercise that works multiple muscle groups, including the glutes, hamstrings, and lower back. There are many variations of deadlifts, including conventional deadlifts, sumo deadlifts, and Romanian deadlifts, each with their own benefits. - Hip Thrusts
Hip thrusts are a great exercise for isolating and targeting the glutes. They can be done with a barbell, dumbbells, or a resistance band, and can be done on the floor or with a bench. - Glute Bridges
Glute bridges are similar to hip thrusts and are another great exercise for isolating and targeting the glutes. They can be done with bodyweight, dumbbells, or a resistance band. - Bulgarian Split Squats
Bulgarian split squats are a single-leg exercise that works the glutes, quads, and hamstrings. They can be done with bodyweight, dumbbells, or a barbell. - Step-Ups
Step-ups are another single-leg exercise that work the glutes, quads, and hamstrings. They can be done with bodyweight, dumbbells, or a barbell.
Best Advanced Exercises for a Bigger Bum
As you progress in your glute-building journey, you may want to challenge your muscles further with more advanced exercises. Here are some of the best advanced exercises for a bigger bum:
- Cable Pull-Throughs: Attach a cable to a low pulley and stand facing away from the machine with the cable between your legs. Grab the cable with both hands, hinge at your hips, and drive your hips forward to stand up, squeezing your glutes at the top of the movement.
- Single-Leg Romanian Deadlifts: Hold a dumbbell or kettlebell in one hand and stand on the opposite leg. Hinge at your hips and lower the weight towards the ground while lifting your back leg. Squeeze your glutes to stand back up.
- Barbell Hip Thrusts on a Bosu Ball: Place a barbell across your hips and lie with your shoulder blades on a Bosu ball. Plant your feet firmly on the ground and drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.
Example Workout Plans
Here are some example workout plans for building a bigger bum:
A. Beginner
- Bodyweight Squats: 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 10-12 reps
- Walking Lunges: 3 sets of 10-12 reps per leg
- Step-Ups: 3 sets of 10-12 reps per leg
B. Intermediate
- Barbell Squats: 4 sets of 8-10 reps
- Deadlifts: 4 sets of 8-10 reps
- Hip Thrusts: 4 sets of 8-10 reps
- Bulgarian Split Squats: 3 sets of 10-12 reps per leg
C. Advanced
- Cable Pull-Throughs: 4 sets of 8-10 reps
- Barbell Hip Thrusts on a Bosu Ball: 4 sets of 8-10 reps
- Single-Leg Romanian Deadlifts: 3 sets of 10-12 reps per leg
- Reverse Lunges with Dumbbells: 3 sets of 10-12 reps per leg
Get There Faster – the Most Effective Exercises to Speed Up the Glute Growth Process
If you want to get a bigger bum fast, there are a few exercises you can incorporate into your workout routine that are known to be very effective. These exercises target the glute muscles and can speed up the process of glute growth. Here are some of the most effective exercises for a bigger bum:
5 Killer Exercises with Resistance Bands and Weights
Resistance bands and weights can help you target the glute muscles in a more focused way. Here are some of the best exercises with resistance bands and weights for a bigger bum:
- Resistance Band Squats: Place a resistance band around your legs just above your knees. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Squat down while keeping your chest up and your back straight. Push your knees outwards as you squat down to really activate your glutes.
- Weighted Hip Thrusts: Sit on the ground with your back against a bench. Place a barbell across your lap and hold it with both hands. Lean back against the bench and place your feet flat on the ground, shoulder-width apart. Thrust your hips upwards, squeezing your glutes at the top of the movement.
- Resistance Band Side Steps: Place a resistance band around your legs just above your knees. Stand with your feet shoulder-width apart and take a step to the side with one foot. Step your other foot in to meet it. Keep stepping to the side, moving your legs as far apart as possible.
- Weighted Bulgarian Split Squats: Stand with your back to a bench and place one foot on the bench behind you. Hold a dumbbell in each hand and squat down on your front leg. Make sure your front knee does not move past your toes. Squeeze your glutes at the top of the movement.
- Resistance Band Kickbacks: Place a resistance band around your legs just above your knees. Get on all fours with your hands and knees on the ground. Kick one leg back, keeping it straight, and squeezing your glutes at the top of the movement.
Plyometric Glute Exercises for a Bigger Booty Faster
Plyometric exercises are high-intensity exercises that can help you build muscle mass and strength quickly. Here are some of the best plyometric exercises for a bigger butt:
- Box Jumps – Stand in front of a sturdy box or bench and jump onto it explosively, then step back down and repeat. This exercise targets your glutes, quads, and calves.
- Jump Squats – Perform a squat, then jump explosively into the air before landing back into a squat position. This exercise targets your glutes, quads, and calves.
- Skater Jumps – Leap from side to side, landing on one foot and bending your knee while keeping the other leg straight behind you. This exercise targets your glutes, quads, and calves.
Results in 6 Weeks – Example Glute Workout Routine
If you want to see results in as little as six weeks, try this workout routine:
Day 1:
- Warm-up: 10 minutes of cardio
- Barbell Squats: 3 sets of 8-10 reps
- Walking Lunges with Resistance Band: 3 sets of 8-10 reps per leg
- Hip Thrusts with Resistance Band: 3 sets of 10-12 reps
- Box Jumps: 3 sets of 10-12 reps
Day 2:
- Warm-up: 10 minutes of cardio
- Romanian Deadlifts: 3 sets of 8-10 reps
- Bulgarian Split Squats: 3 sets of 8-10 reps per leg
- Glute Bridges with Resistance Band: 3 sets of 10-12 reps
- Skater Jumps: 3 sets of 10-12 reps per leg
Repeat this workout routine two to three times a week for six weeks and be sure to increase the weight or resistance band as you progress to continue challenging your muscles.
Most Effective Glute-Building Exercises for Bad Knees
If you suffer from bad knees, it’s important to avoid exercises that put too much stress on them. However, that doesn’t mean you have to give up on building your glutes. There are plenty of exercises that can help you grow your bum without straining your knees.
Consult your doctor before starting any routine if you suffer from any health conditions.
Avoid Deep and Weighted Squats and Lunges
Deep squats and lunges can put a lot of stress on the knees, especially if combined with weights like a kettlebell or dumbells. If you want to build your glutes without straining your knees, it’s best to avoid these exercises or modify them.
If you still want to do squats and lunges, try limiting the range of motion.
Best Exercises to Build Your Glutes Without Straining the Knees
Here are some of the best exercises for building your glutes without straining your knees:
- Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling while squeezing your glutes. Lower back down and repeat for 3 sets of 10-12 reps.
- Hip Thrusts: Sit on the ground with your back against a bench or step. Place a barbell across your hips and roll it down to your thighs. Lift your hips up towards the ceiling while squeezing your glutes. Lower back down and repeat for 3 sets of 10-12 reps.
- Step-Ups: Stand in front of a step or bench. Step up onto the bench with one foot, then step back down. Repeat on the other leg. Do 3 sets of 10-12 reps per leg.
- Cable Pull-Throughs: Stand facing away from a cable machine with the rope attachment between your legs. Grab the rope and pull it through your legs while keeping your back straight. Squeeze your glutes at the top and then return to the starting position. Repeat for 3 sets of 10-12 reps.
- Seated Leg Press: Sit in a leg press machine with your feet on the platform. Push the platform away from you while keeping your back straight. Squeeze your glutes at the top and then return to the starting position. Repeat for 3 sets of 10-12 reps.
Remember, if you have bad knees, it’s important to listen to your body and not push yourself too hard. Start with bodyweight exercises and gradually increase the intensity as your knees allow.
Get a Bigger Bum with Exercises at Home
You don’t need a gym membership or fancy equipment to build your glutes. You can work on your bum at home with just your bodyweight or a few inexpensive pieces of equipment. Here are some exercises to get you started:
Bodyweight glute exercises (No equipment)
If you don’t have access to a gym or equipment, you can still build your glutes at home with bodyweight exercises. Here are some effective bodyweight exercises for building your bum:
- Squats: Stand with your feet hip-width apart and your toes pointing forward. Lower down into a squat, keeping your weight on your heels and your chest lifted. Push through your heels to return to the starting position. Repeat for 3 sets of 10-12 reps.
- Lunges: Stand with your feet hip-width apart and step forward with one foot. Lower down into a lunge, keeping your weight on your front heel and your back toe. Push through your front heel to return to the starting position. Repeat on the other leg. Do 3 sets of 10-12 reps per leg.
- Glute Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling while squeezing your glutes. Lower back down and repeat.
Exercises with resistance bands to build your glute at home
Resistance bands are a great way to add more resistance to your exercises and target your glutes even more.
- Banded Squats: Place a resistance band above your knees and stand with your feet shoulder-width apart. Squat down while pushing your knees out against the resistance of the band. Return to standing and repeat.
- Banded Hip Thrusts: Place a resistance band around your thighs just above your knees. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling while squeezing your glutes and pushing your knees out against the resistance of the band. Lower back down and repeat.
Other equipment to grow glutes at home:
- Dumbbells: Dumbbells are a great addition to your home workout routine. You can use them for exercises like lunges, deadlifts, and step-ups.
- Kettlebells: Kettlebells are another great piece of equipment to add to your home gym. You can use them for exercises like kettlebell swings and goblet squats.
The Importance of Proper Technique
Proper form is crucial for preventing injury and ensuring that the right muscles are being worked during exercise. To maintain proper form, keep your core engaged, spine straight, and feet firmly planted. Also, pay attention to your knees, keeping them aligned with your toes.
Common mistakes
Common mistakes include using too much weight, relying too much on momentum, and not going through the full range of motion.
Using too much weight can lead to injury and prevent proper form, while relying on momentum can take the focus off the glutes and onto other muscle groups.
Not going through the full range of motion can prevent proper glute activation.
How to Fix Common Mistakes
To fix these common mistakes, start by lowering the weight and focusing on maintaining proper form. Slow down the movement and focus on contracting your glutes throughout the entire exercise. Ensure that you are going through the full range of motion, and if necessary, use a mirror to check your form.
How Often to Work Out
Rest and Recovery
Rest and recovery are just as important as exercise when it comes to building muscle. When you work out, you create small tears in your muscle fibers, and rest allows them to repair and grow stronger. Without adequate rest, your muscles won’t have the chance to recover and grow.
You can start and maintain a routine of 2-4 workout days per week and do rest days in between them. During the rest days, you can speed up the recovery process by stretching, foam rolling, and massaging the glute muscles.
Avoid Overtraining
Overtraining occurs when you don’t allow your body enough time to rest and recover between workouts. This can lead to decreased performance, increased risk of injury, and decreased muscle growth. To avoid overtraining, ensure that you are getting enough rest and recovery between workouts.
Progressive Overload
Progressive overload is the gradual increase of stress placed on the body during exercise. This is important for muscle growth because it forces your muscles to adapt and grow stronger. To achieve progressive overload, increase the weight or reps of your exercises gradually over time.
Conclusion
To get a bigger bum, it’s important to focus on exercises that target the glutes, including squats, lunges, deadlifts, hip thrusts, glute bridges, Bulgarian split squats, and step-ups. Proper form is crucial for preventing injury and ensuring that the right muscles are being worked during exercise. Rest and recovery are just as important as exercise when it comes to building muscle, and progressive overload is essential for continued growth.
Incorporate these tips and exercises into your workout routine, and you’ll be on your way to achieving a bigger, stronger bum.