How to get bigger buttocks with exercise at home

Building a strong butt isn’t just about looks, it’s crucial for your overall health. Glutes are vital in everyday movements like walking, running, sitting, and jumping. Beyond their curvaceous appeal, these muscles provide stability and improve posture. However, the shape and tone of your glutes can vary from person to person. If your buttocks are not as full as you like, the good news is that you can grow and strengthen these muscles with the right exercises.

Is it possible to get a bigger bum through exercise?

Yes, it’s possible to make your buttocks bugger through exercise. However, you must target specific glute muscles to develop a strong and well-defined appearance. Trainers emphasize the importance of targeting three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus is the largest muscle in the bum area. It plays a key role in creating that “pop” in your bum. The gluteus medius, which is smaller, sits higher up and toward the sides of your bum. It connects to ligaments in your hip joint. Finally, the gluteus minimus is under the gluteus maximus. It works alongside the gluteus medius to stabilize the hip.

If you want a big bum, you need to work all three muscles. By incorporating specific exercises into your routine, you can effectively enhance the size and shape of your bum.

Best exercise to increase buttocks at home

Here are the best exercises to increase your buttocks at home. These exercises focus specifically on your glute muscles, ensuring you get the most out of your workout.

1. Glute bridge – Exercise to increase buttocks at home

The glute bridge is an exercise that targets your glutes and hamstrings while improving core stability. It’s an excellent addition to any warm-up routine or strength-training workout for core and spinal stabilization.

How to Perform a Glute Bridge:

• Start by lying on your back with your knees bent and feet flat on the ground. Position your feet hip-width apart, with your toes pointing straight ahead. Keep your heels about 6-8 inches from your glutes, and rest your arms at your sides, palms facing upward.
• Engage your glutes and core as you lift your hips toward the ceiling. Focus on squeezing your glutes as you start the movement.
• Raise your hips as high as possible without arching your back. Aim to form a straight line from your knees to your hips and shoulders.
• Squeeze your glutes at the top of the movement and hold this position for two seconds to maximize the contraction.
• Lower your hips slowly back to the floor, maintaining tension in your glutes and abs throughout the movement.

2. Walking lunge with weights

The walking lunge with weights is an advanced variation of the traditional lunge exercise. It’s a complete leg builder that targets multiple muscle groups, including the quads, hamstrings, glutes, and more.

How to Perform a Walking Lunge with Weights:

• Start by standing tall with your feet shoulder-width apart and holding a dumbbell in each hand.
• Step forward with one leg, allowing both knees to bend as you lower yourself toward the ground.
• Lower until your back knee gently touches the floor. Maintain a straight posture throughout.
• Push through your front foot and straighten your knee to return to a standing position.
• Repeat the movement with the opposite leg, alternating with each step.
• Complete your set by performing the desired number of repetitions on each side.

3. Hip thrusts – Exercise to increase buttocks at home

The hip thrust is an advanced version of the glute bridge, performed with a barbell to add resistance. It’s one of the best exercises for targeting the glutes and improving hip extension, making it superior to many other lower-body movements.

How to Perform a Hip thrust:

• Begin by sitting on the floor with your back against a secured bench, either against a wall or firmly fixed in place. Place a barbell or dumbbell across your hips.
• With your legs straight out in front of you, position the barbell in the crease of your hips. Bend your knees, bringing your feet to hip-width apart. Your heels should be firmly pressed into the ground.
• Drive your heels into the floor, brace your core, and squeeze your glutes to push your pelvis upward. Your torso should become parallel to the ground, with your knees forming a 90-degree angle at the top of the movement. Make sure your shins are vertical, and avoid pushing from your lower back.
• Gently lower your hips back down to the floor, keeping the tension in your glutes and core throughout the movement.

4. Donkey kicks

Donkey kicks are an effective exercise for targeting the gluteus maximus, the largest part of the glutes. But that’s not all – this exercise also engages the shoulder and core muscles, helping to improve overall stability and posture.

How to Perform a Donkey Kick:

• Get down on all fours with your hands directly under your shoulders and your knees under your hips. Keep your back neutral and avoid arching it.
• Tighten your abdominal muscles to stabilize your spine and pelvis. Keep your chin slightly tucked, with your eyes looking downward to maintain a neutral neck position.
• Using your glutes, lift your right leg toward the ceiling, keeping your knee bent at a 90-degree angle. Your foot should stay flexed throughout the movement.
• Lift your leg only as high as you can without arching your back or letting your hips rotate. The goal is to keep your hips squared to the floor and your core strong.
• Slowly lower your leg back to the starting position. Complete the desired number of repetitions on one side before switching to the other leg.

5. Jumping squats – Exercise to increase buttocks at home

Jumping squats, also known as squat jumps, are a plyometric variation of the regular squat. This move builds muscle strength while boosting explosive power in your legs. It’s ideal for those wanting to enhance their athletic performance or add a high-intensity element to their workouts.

How to Perform a Jumping Squat:

• Stand with your feet slightly wider than shoulder-width apart, keeping your arms at your sides.
• Bend your knees and lower your body until your thighs are parallel to the floor. Bring your arms out in front of you, palms together, to maintain balance.
• Push through your feet and leap off the ground, aiming to lift at least 3 inches. Use your arms to generate momentum.
• Return to the squat position with your knees slightly bent to absorb the impact.
• Perform 3 sets of 10 to 15 repetitions, focusing on controlled, powerful movements.

The bottom line

Building strong abs at home is achievable without any equipment. With exercises like mountain climbers, glute bridge marches, and planks, you can effectively engage your core and improve overall stability. Take the first step towards a stronger, more toned body with our personalized fitness programs. Our expert trainers will create a customized workout plan tailored to your needs and goals.