When you thinking of having a bigger butt one of the first exercises that will come to mind is the squat. Yes, squats are great if you're looking to increase your overall lower-body strength and size, but you're going to need to implement other exercises for a major transformation. When you perform a squat, the main muscles targeted are the quadriceps with the gluteus maximus (the largest muscle in your butt) acting as one of the main synergists (a muscle that helps create movement).
Instead of doing hundreds of squats with minimal results, try the following exercises to target your gluteus maximus, gluteus medius, and gluteus minimus.
Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
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Romanian Deadlifts
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Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back). This counts as one rep.
Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This is one repetition.
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Single-Leg Bridges
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Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.
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Single Leg Squats
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Stand with your feet hip-distance apart and raise your right leg, flexing your right ankle and pushing your hips back.
Lower your body while keeping your right leg raised (a squat with one leg). Keep your knees behind your toes and your heels firmly on the floor.
Hold and then return to standing. This completes one rep.
You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
Stand upright, feet together, with 10-pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one repetition.
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Lying Hamstring Curl
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Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up, and hold that position through the entire exercise.
Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
Then slowly return to the start position (straight legs, hips bridged) to complete one rep.
Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
Press your right heel into the ground to straighten your right knee. This completes one repetition.
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Traditional Bridge Exercise
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On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is considered one rep.
Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
Stand in the centre of the hex bar with your feet hip width apart.
Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
Squeeze your glutes at the top of the lift to ensure you get full hip extension.
Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one repetition.
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Side Steps With a Booty Band
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Place a resistance band around your ankles. Start with a lighter band and work your way up to a heavier band.
Begin standing with feet directly underneath your hips and your hands on your hips.
Squat halfway down and sidestep to the right, leading with your heel to make the glute muscles engage as far as you can manage without allowing your knees to rotate toward each other. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis level as you move sideways.
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Forward Backward Lunge
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Stand with the feet together.
Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
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Clamshells
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Lie on your left side with your head resting in your hand and your knees bent in toward your chest in a 90-degree angle.
Stack your right leg on top of your left leg.
Keep your feet together as you lift your top knee up toward the ceiling.
