Best big butts exercises|2022

How to get big butts? Best big butts exercises

If you’re looking for a butt like any superstar, you will have to temper your expectations a little—a killer butt like that is largely down to genetics. Still, it does not mean you cannot strive to be the finest (and biggest) version of yourself. Your hips are the largest muscle group in your body, and they are located on your backside. Your glutes, which are known for their power and strength, are made up of three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

Glute improvements are not the only benefit of big butts exercises. Exercises that particularly target the glute muscles are available. However, the big butts exercises you should do to improve your glutes are multi-joint, multi-muscle exercises that will also strengthen body and build muscles. Because all of the muscles in the body work together, having a more toned buttock can benefit the rest of your body as well.

These muscles are known for their curvy appearance as well as their ability to let you walk, sit, run, and jump. However, glutes, like most other body parts, can vary in shape and tone. If your glutes are not as big as you would like them to be, there are certain exercises you may do to help them grow.

Let us look at some of the big butts exercises you can utilize to get your big butts to the size and firmness you desire.

Best exercises to get bigger butts:

Are you ready to bulk up your butts? The following big butts exercises can be done in one workout or added to a lower body or full body routine at least twice a week.

big butts exercises

Begin by doing only one set of each exercise. As the exercises become simpler, you can increase the number of sets to two or three.

1. Glute Bridge:

The glute bridge is a beginner-friendly exercise that isolates and improves your glute muscles, hamstrings, and core while also increasing big butts stability by doing this best big butts exercises.

How to do this exercise:

  • Lie down on your back, knees bent and feet flat on the floor. Place your arms at your sides, palms down on the floor.
  • Lift your hips off the floor by contracting your abdominal and glute muscles, pressing your feet into the floor. From your shoulders to your knees, your body should make a straight line.
  • After a 5-second pause at the top, steadily lower to the starting position.
  • Complete three sets of 15 reps.

Rest a barbell directly against your pelvis to add weight. To keep the weight from rolling down your body, place your hands on the bar on either side of your hips. Then, as described before, finish the exercise.

2. Barbell Front Squat:

It is a type of squats. Squats, themselves, is one of the best big butts exercises. In this type of squats, you add weights on the barbell and go for squats.

How to do this exercise:

  • Place an empty barbell in the squat rack so that it strikes you at chest height when you are facing it.
  • Step up to the bar and place your fingertips just outside your shoulders under the bar.
  • Lift barbell off of rack, stepping back, and drive elbows up till they are parallel to the ground.
  • Adjust your feet to hip-width apart and your toes pointed out slightly to get into a squat stance.
  • Inhale deeply, then drag your bellybutton to your spine to engage your core, then push your hips back and bend your knees like you are sitting back which increases your legs strength.
  • As you lower, actively press your knees out and elbows up (to maintain your chest elevated). Lower your hips till they are lower than your knees.
  • Return to standing by exhaling and pushing through your midfoot and heels, squeezing your glutes at the top. That counts as one rep.

Aim for four sets of 8 to 10 reps, with two minutes of recovery in between.

3. Jumping Squats:

This effective dynamic workout can help you develop your glutes, hips, quadriceps, hamstrings, and calves while also increasing your heart rate and becoming a part of cardio exercises. It is undoubtedly one of the best big butts exercises.

big butts exercises

How to do this exercise:

  • Standing in a squat stance with your feet slightly wider than shoulder-width apart and arms at your sides.
  • Lower your body until your thighs and knees are parallel. Move your arms out in front of you, palms together, as you squat.
  • Get yourself off the ground by propelling yourself skyward. Attempt to lift your feet 3 inches off the ground. To assist with momentum, extend your arms.
  • Return to a squat position with soft, bent knees and repeat.
  • Complete three sets of 10 to 15 reps each.

Before attempting jump squats, visit a physical therapist if you have any concerns with your knees, ankles, or hips, or if you have trouble with balance.

4. Single-Leg Deadlift:

The single-leg deadlift is a technique that focuses on your glutes strength and hamstrings and is suitable for intermediate to experienced powerlifters. It also tests your core stability and balance.

How to do this exercise:

  • In each hand, hold a dumbbell. In front of your thighs, place your hands.
  • With a slight bend in the knee, stand on your right side with your weight on your right side. Make use of your core muscles.
  • Begin the movement by hunching your hips. Allow the weights to fall in front of you as you bend, palms facing each other.
  • As your left leg moves straight back and your right foot remains planted on the floor, your torso will fall toward the earth.
  • Slowly extend until your left leg is parallel to the floor, or as near as you can go without losing your balance.
  • Return your leg to the starting position slowly.
  • Perform three sets of 15 reps on each leg.

5. Clamshell:

When doing exercises like the squat and deadlift, the deep glute muscles (gluteus medius and minimus) are sometimes overlooked. These muscles, which are smaller than the gluteus maximus, help to maintain your pelvis, avoid lower back pain, and balance your lower body.

How to do this exercise:

  • Begin by lying on your left side, legs stacked, head resting on left arm, and right hand on hip.
  • Make a 90-degree angle with your hips and knees. Your feet should be parallel to your buttocks.
  • Lift your right knee as high as you can while keeping your feet together by engaging your core. Keep your left knee on the ground and your hips stacked.
  • Hold for a few seconds at the top before gradually decreasing to the beginning position.
  • Complete three sets of 15 repetitions before switching sides.

6. Donkey Kicks:

Donkey kicks are unique in that they target your glutes in a manner that few other workouts can. It is a terrific exercise for targeting and firming your back end because they work completely on all three of your glute muscles.

How to do this exercise:

  • Begin by getting down on your hands and knees. Maintain a neutral spine by keeping your legs hip-width apart and your hands flat on the floor under your shoulders.
  • Lift your right leg off the floor, maintaining your right knee bent and your foot flat, by bracing your core.
  • Push your foot toward the ceiling using your glute muscles. At the peak, take a breath and squeeze. Make sure your pelvis and hips are pointing down at all times.
  • Return to your original starting position.
  • Perform 15 reps on each leg for three sets.

Final Words:

So these are the best big butts exercises. Rear ends, like other body parts, exist in a variety of shapes and sizes. Some people are born with larger or curvier bodies than others.

There are a few things you may do if your behind is on the tiny side and you want to make it bigger or shapely. If you want to see results right away, shapewear can help elevate your buttocks. Cosmetic surgeries such as butt implants or lifts are a more expensive but more permanent answer.

The size, shape, and firmness of your booty can all be improved with a variety of exercises, gymming and fitness diet plans. However, seeing benefits takes time and perseverance.

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