If you've ever performed squats, you've probably felt your entire lower body working. Although squats are a great lower-body exercise, the primary muscle group worked are your quadriceps. Your glutes, hamstrings, and calves are also firing when you squat, but if your goal is to get a bigger butt, you should incorporate more glute-specific exercises into your workouts.
There are lots of moves to choose from, and ahead you'll find a few that I use with my clients and in my own workouts. As always, these are just recommendations and you should always speak with an expert who knows your contraindications and goals, such as a trainer, before trying anything new. Friendly reminder: don't do these moves all together in one workout. Instead, speak with a trainer who can help you program them into a strength workout.
Don't forget to fuel your body, rest and recover, and manage your stress levels. These factors all come into play when building muscle anywhere on your body. If you're ready to start strengthening and developing your butt muscles, check out these booty-building moves ahead.
Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
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 three 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.
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.
Before getting started, add weight to the machine. 25-35 pound plates on each side is a good starting point. If this is too heavy or too light feel free to adjust the weight.
Sit on the seat and place your feet hips-width apart on the footplate.
Once your feet are in place, press the footplate with both feet as you simultaneously disengage the safety latches on the side of the seat with your hands.
With your feet still on the footplate, bend your knees letting the footplate come toward your body. Once your knees are at a 90-degree angle, press the footplate up and straighten your legs. Be sure not to lock your knees.
This counts as one rep.
Once you've completed a set, press the footplate and engage the safety latches.
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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5Romanian Deadlift
Image Source: POPSUGAR Studios
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.
