Your backside boasts the most important muscle group trusted Source in your body — your glutes. Known for their energy and strength, your glutes consist of three different muscles — the gluteus maximus, gluteus medius, and gluteus minimus.

These muscles enable you to walk, sit, run, and jump and are also recognized for their curvy appearance. But, like most additional body parts, glutes can vary in shape and tone. And if your glutes aren’t as massive as you’d like, there are ways to boost the size of these muscles.

Let’s explore the methods you can use to boot your rear into gear to achieve the more powerful, firmer booty you want.

Seven exercises for a bigger butt

Are you prepared to add some mass to your backside? You can achieve the following butt-boosting workouts in one workout or add them to a lower body or whole body routine at least two days per week.

Start slowly with just one set of each exercise. Then, as the activities get easier to do, you can work up to two or three sets of each.

1. Glute bridge

Safe for newbies, the glute bridge separates and strengthens your glute muscles, hamstrings, and body while improving your hips’ stability.

How to do this activity:

1. Lie on your rear with your knees bent and feet produced on the floor. Put your arms at your sides with palms flat on the floor.
2. Lease your abdominals and glute muscles, press your feet to the floor, and lift your hips off the bottom. Your body should form a clear line from your shoulders to your knees.
3. Wait at the top for 5 seconds, then gradually lower to the starting position.
4. Complete three sets of 15 reduplications.

2. Jumping squats

This effective plyometric exercise will increase your heart rate and strengthen your glutes, hips, quads, hamstrings, and calves.

If you have problems with your knees, ankles, and hips, or struggle with balance, confer with a physical therapist before trying jump squats.

How to do this activity:

1. Stand in a squat place with your feet slightly wider than shoulder-width apart, arms at your flanks.
2. Lower your body until your thighs are similar to your knees. As you squat, move your arms in front of you, palms concurrently.
3. Propel yourself up and off the floor. Try to drive your feet at least 3 inches off the floor. Open your arms to help with speed.
4. Squat back down with smooth, bent knees, and duplicate.
5. Complete three sets of 10 to 15 repeats.

3. Walking lunge with weights

Walking lunges are an ideal exercise for building and toning the glute strengths while also targeting the quadriceps and enhancing your balance.

If you have problems with your knees, ankles, and hips, confer with a physical therapist before attempting this move.

How to do this activity:

1. Hold a dumbbell in each hand with your arms at your sides.
2. Stand with feet about hip distance apart. Step ahead about 2 feet with your left foot.
3. Turn your left knee toward the floor until it’s parallel. This is the forward lunge work.
4. Pause and hold this place for a few seconds.
5. Then take a step ahead with your back (right) leg, and replicate the lunge teaching with this leg.
6. Repeat this walking lunge routine, alternating legs for 20 repeats (10 each leg).
7. Complete two sets of 20 repetitions.

4. Single-leg deadliftShare

 

The single-leg deadlift is a medium to advanced move that targets your glutes and hamstrings. It also questions your balance and core strength.

How to do this activity:

1. Hold a dumbbell in each hand. Place your writings in front of your thighs.
2. Stand with a preference on your right flank with a slight bend in the knee. Entertain your core muscles.
3. Start the move by hingeing at your hip. Let the results drop in front of you as you hinge, palms facing individually other. Your torso will lower toward the floor as your left leg goes directly back and your right foot stays planted on the floor.
4. Hinge slowly until your left leg is similar to the floor or as close to parallel as you can without losing compensation.
5. Slowly lower your leg to the starting standing.
6. Complete three sets of 15 repetitions on each leg.

5. Clamshell

The clamshell targets the deep glute strengths (gluteus medius and minimus), which are often neglected when conducting exercises like the squat and deadlift. Smaller than the gluteus maximus, these muscles support stabilizing your pelvis, preventing lower back pain, and balancing your lower body. [fit bottomed eats being a foodie with a fit booty]

How to do this exercise:

1. Start by fibbing on your left side with your legs piled, your head sleeping on your left arm, and your right side on your hip.
2. Turn your hips and knees to make a 90-degree angle. Your feet should be in sequence with your butt.
3. Entertain your core and lift your right knee as high as achievable while keeping your feet together. Keep your left knee in touch with the floor and hips piled. Don’t rotate your hips back.
4. Hold at the top for a few moments before slowly lowering to the starting position.
5. Complete three sets of 15 repetitions, then repeat on the other side.

6. Banded side step

The striped side step exercise targets your glutes and your hip strengths. For a deep burn in the glutes, achieve lined side steps with another lower body workout like squats or lunges.

To begin, you may want to place the opposition band just below your knees. Then, as the exercise becomes more accessible, you can move the bar down lower, toward your ankles.

How to do this activity:

1. Begin by standing with your feet shoulder-width separated.
2. Place an opposition band below your knees or around your ankles. You’ll feel the resistance on the exterior of your legs and glutes.
3. Bend your knees and reduce your booty about a quarter of the path.
4. Step to the right with your good foot, letting the pressure off the band, then return to the centre. Repeat.
5. Whole ten side steps to the right before replicating on the left side. Do three sets on each side.

7. Donkey kicks

Donkey kicks target your glutes in a way many other activities can’t. They focus exclusively on all three of your glute muscles and are an excellent move for targeting and setting your rear end.

How to do this exercise:

1. Start by placing yourself on all fours. Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine impartial.
2. Brace your core, lift your right leg off the floor, holding your right knee bent and your foot flat.
3. Use your glute muscles to push your foot toward the awning. Pause and stuff at the top. Make sure your pelvis and hips stay pointed toward the floor.
4. Return to the starting standing.
5. Complete 15 reps on each leg for three sets.