Squats are one of the best exercises you can do for stronger, more toned glutes, but the truth is there isn’t a magic formula for exactly how many squats you should do a day to get a bigger butt.
“Strength training boasts plenty of benefits for your overall health and wellness, but one thing exercise cannot do is grow you a ‘bigger’ booty,” says Nicole Blades, a NASM-certified trainer at BodyRoc FitLab in Connecticut. “What daily or weekly squats will do is strengthen those big muscles in your lower body—primarily the quadriceps, hamstrings, glutes, and hips.”
The Best Lower-Body Workouts
Walter Kemp, a certified trainer at obé Fitness, says there’s no perfect answer for how many squats you should do each day for a bigger butt because people have different body types. “We are all built differently and have different needs as far as muscle development,” Kemp says.
That said, scoring a rounder backside means doing a variety of exercises that target different muscles in your glutes (yes, there’s more than one muscle!). And it’s important to train the other muscles if you ultimately want a rounder, bigger booty. Here’s what you need to know about your glutes and what can do to improve your squat so you can get the best booty boost from your workouts.
If you’re wondering how many reps of squats you should aim for in a workout, 10 to 15 reps for three to four rounds is ideal.
- What are the muscles in your glutes?
- How often should I do squats every week?
- What is proper squat form?
- How low should I squat?
- What are some advanced squat moves?
- The 28-Day Squat Plan You’ll Want to Start Now
- Week 1: Enthusiasm can only take you so far
- Week 2: Same-same isn’t always cute
- Week 3: Your soul sister isn’t necessarily your perfect fitness buddy
- Week 4: Don’t give up
- Why our butts didn’t change
- Will Squats Make My Bum Bigger – The Short and Simple Answer
- Squat Information and Details
- Other Squats You Can Do for a Bigger Bum
- Conclusion – Will Squats Make My Bum Bigger?
- So, can exercise really make your bum bigger?
- What Exercises Give You a Bigger Bum?
- Bigger bum workout tips
- Still not done? 12 Bum Workouts to try
- 1/ At-home bum workout
- 2/15-minute bum workout
- 3/ Bum workout with equipment
- 4/ Bum workout without squats
- 5/ Bum workout with weights
- 6/ Bum workout on a mat
- 7/ Bum workout using bodyweight
- 8/ Bum workout for the gym
- 9/ Resistance band bum workout
- 10/ Bum workout in park
- 11/ Pilates inspired bum workout
- 12/ Abs & bum workout
- Get Going with All These Essential Pieces of Kit
- Women’s Health Home Gym Kit Range
What are the muscles in your glutes?
Your glutes are comprised of three muscles: gluteus medius, gluteus minimus, and gluteus maximus. Your gluteus maximus is the largest muscle in your glutes and often gets the most action because it’s the primary mover for several butt exercises, like squats, deadlifts, and even running. But that doesn’t mean you should ignore your other glute muscles.
The gluteus medius and minimus are responsible for abduction (moving your legs away from the midline), hip rotation, and hip stability. A weakness in these minor glute muscles often leads to knee and low-back pain.
Zoe Rodriguez, a certified personal trainer and instructor for Plankk Studio, a fitness app for on-demand workout classes, says, “I do a lot of resistance band work to engage the smaller glute muscles. Exercises like hip thrusts, glute bridges, and clam, can round out the top of your butt for that fuller look.” Rodriguez says that these exercises can also be used as a warm-up to wake up the muscles before you start doing squats, which brings us to our next question:
How often should I do squats every week?
You shouldn’t be doing squats every day. In fact, Rodriguez says that recovery days are just as important as working your glutes when it comes to building a bigger booty. “I generally recommend doing squats two to three times a week with 36 to 48 hours of rest for that muscle group,” she says. “When you work out you create micro tears in your muscle tissue, and they need time to rebuild after a workout.”
In addition to working your glutes, you want to focus on building stronger hip flexors, too. These opposing muscles are important for hip opening and preventing muscle imbalances. “Doing frogger stretches, banded abductions, and lunges can help target the hip flexors and make them stronger,” Rodriguez says.
If you’re wondering how many reps of squats you should aim for in a workout, Rodriguez says 10 to 15 reps for three to four rounds is ideal. “You want to focus on volume instead of adding load. This gets you into the hypertrophic range to encourage muscle growth,” Rodriguez says.
What is proper squat form?
The number one rule in achieving a proper squat with perfect form is actually engaging your core. “Keeping your core engaged helps easily prevent avoidable injuries, like lower-back strain. Maintaining a straight back and keeping your gaze forward can help with this,” Kemp says. Here are some other form tips to keep in mind as you’re doing squats:
A strong squat starts with a solid hip hinge. This ensures you’re leading with your hips and not your knees. A common mistake many people make is pulling the hips forward and tilting the pelvis back. “It’s like tucking your tailbone under you instead of pushing it back as you descend into the squat,” Blades says. To correct this, Rodriquez recommends sitting back into your heels and pointing your knees out toward your pinky toes.
Your feet should be hip-distance apart with your hands at your sides or in front of you. As you lower your butt down toward the ground, keep your feet firmly planted. Sitting back into your heels and pushing your butt back and down will also help you activate your quads and tighten your glutes. Tightening your glutes helps to stabilize the hips, giving you momentum to stand back up in one fluid movement.
The Best Butt Exercises
Your thighs also play an essential role in achieving proper squat form because they support your hip flexors and glutes. As you lower your hips back and down, your thighs should be parallel to the floor, forming a right angle. Engaging your thighs also helps you avoid caving your knees and ankles inward. “Make sure your knees are in line with your ankles and that you can see your toes. Your calves should also be at a 90-degree angle—move as though you are sitting down on a low chair,” says Kemp. Blades likes to imagine that she’s in a tight box and is trying to press her knees against the sides of it. This will give you a strong foundation to squat even lower and improve your range of motion.
Throughout the entire movement, your chest should be lifted. Slouching over will put more pressure on your lower body and cause low-back pain. A good frame of reference is to lean forward at 45 degrees, so when you’re looking at a mirror, your torso forms an angle with your thighs. Pro tip from Kemp: “If you are bending the spine you aren’t working the abdominals. Keep the spine straight and the abs engaged. It might help to look forward rather than down at the floor.”
How low should I squat?
The answer is it varies for everyone. A good frame of reference is to go as low as you can while maintaining good form. If you notice your form breaking down after a certain point, then don’t push it. Ideally, you want to go down to 90 degrees or a little lower, Rodriguez says. “Once you’re at the bottom, drive through with your heels. I sometimes like to lift the front toes out a little because it helps me focus on pushing my heels,” she explains.
What are some advanced squat moves?
Squats in itself are pretty challenging, so you don’t need to try very hard to make them more intense. Blades recommends adding plyometrics, like doing squats jumps, squat jacks, or box jumps. Simply changing your stance by widening your toes out for a sumo squat also targets your inner thighs. You can play with different ranges of motion, too. Rodriguez says she likes to add pulses at the bottom of a squat before standing back up, while Blades is all about dumbbell squat thrusters and exploding up to press the weights overhead. Lastly, using different types of resistance, whether it’s kettlebells, dumbbells, or resistance bands, gives your body a new challenge.
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Tiffany Ayuda Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.
The 28-Day Squat Plan You’ll Want to Start Now
I’m a huge fan of bodyweight exercises for the reason that you can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.
It’s for that reason that 30-day squat challenges have become increasingly popular over the past year. There are hundreds of variations available online, but generally they all involve squatting almost every day for a month, starting at 50 reps on your first day and finishing at 250 on your last.
As much as I love anything that gets people moving, particularly squatting, that kind of challenge simply won’t help you reach your goals. 50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It’s the same reason you wouldn’t do 50+ reps of an exercise in the gym.
Instead, the focus should be on fewer, quality reps that get tougher over time (like using heavier weights in the gym). I decided to use this principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:
- You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
- Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
- If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
- You may not have heard of each variation, so how to do them properly is explained below.
This is the beginner challenge. Once you have mastered the basic bodyweight squat there are two more challenges for intermediate and advanced squatters that you can find on Travel Strong.
COUNTERBALANCE BOX SQUAT
- With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
- Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface, but don’t sit down.
- As you descend make sure your knees are tracking over your toes.
- Return to the starting position by pushing through your heels and squeezing your glutes.
PRISONER BOX SQUAT
- Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
- Use a lower chair or stool than before to make sure you are squatting deeper.
- Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.
COUNTERBALANCE AIR SQUAT
- Remove the chair or stool and put your arms out in front of you.
- Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
- Remember to keep your torso as upright as possible by keeping your chest up.
PRISONER AIR SQUAT
- Put your hands behind your head once again and continue squatting as low as you can.
- Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
- By the end of the month, you should be able to do a basic bodyweight squat with great form.
So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!
You can read more about this squat challenge, and get the intermediate and advanced challenges at Travel Strong.
If you have any questions please post them below!
I’m fit, but I hate my bum. Always have. It’s the bum my grandfather used as an excuse to keep me off his lap — “too bony”, he said. It’s the bum I was teased about at school – “where is it?” they said. With zero padding, I’ve never been comfortable on a bench. I’ve never felt comfortable in shorts. And the worst part is what happens to a non-Kim bum around the late thirties: it drops, guys — in the most gruesome way…
So there I was one day hating my bum out loud, which grabbed the attention of my colleague Michelle. She’s young and bouncy — both in nature and butt dimensions — but turns out she has a major issue with, quote, “the saggy part underneath bum”.
We discussed solutions. She told me we need to squat, and squat hard. Every damn day. Because squats are the #1 exercise for bums that have seen better days, right? I said we should test the theory. So we did. And here are the hard, cold lessons we learnt:
READ MORE: The #1 Reason Why You’re Not Seeing Results From Your Butt Workouts
Week 1: Enthusiasm can only take you so far
Ridiculously enthusiastic but embarrassed about our task, we sneak up to the parking deck at work for The First 50, then giggle like schoolgirls when we get bust by a security guard. Fifty shades of regular (albeit interrupted) squats later and I’m thinking to myself: “This is going to be sooooo easy — and fun”. And it was — for the first week. Mich ground proper form into me, so I actually felt the burn, we squabbled about squat locations, sent outrageously emotional Whatsapp reminders to each other at random hours of the night and generally fell into a comfortable, quirky squat routine. Child’s play, right? Ja, riiiiight…
Week 2: Same-same isn’t always cute
We’re still properly in it, but unfortunately, both Mich and I have a problem with follow-through. From super-keen machines, it was becoming apparent that the flake factor loomed large. Already??? So, how were two attention deficits going to keep this now monotonous adult game up? As I stared with special blond blankness at the cracks creeping into our once-shiny challenge, Mich used her millennial-ness to toss in some variations. We’re talking adding weights, ballet-type plie variations (the deep plié is killer) and pretty much anything we could do that involved our ass moving toward grass. It worked. For a while…
READ MORE: This Move Will Tone Your Butt And Sculpt Your Arms All At Once
Week 3: Your soul sister isn’t necessarily your perfect fitness buddy
Things went seriously south. We’d done every variation we could think of. We were bored. It wasn’t fun anymore. And, when the fun stops, fun-seekers go home. We missed one day, two days, three… Then had to do a whopper of a session to make up for it (250 squats behind the door of the office kitchen). The most important lesson this week was one I already knew. I can’t do it on my own. I need someone to gently force me to do it. Once I’m there, I can bring that enthusiasm — but someone else must get me there first. Mich: ditto. We totally screwed each other over by being the same person.
Week 4: Don’t give up
Mich wasn’t seeing results (see explanation below), so she gave up. I gave up because Mich gave up. It was a shameful way to end. And a pity — because the experiment lost pretty much 75 percent of its already precariously scientific edge. We could’ve done seven more days. We probably did 3.5. Mich returned to her cardio fest — which did involve her butt. I returned to paddling, which involved nothing more than sitting on mine. Then we took our after shot. Cringe.
Why our butts didn’t change
We dragged our saggy asses to Inge Viljoen, WH Next Fitness Star and possessor of the Butt of Champions, in a quest to find out where we’d gone wrong. Because surely there should have been more of a physical change, despite the fact that we couldn’t keep up with the daily demands of the challenge? We did put in A Lot of time after all.
According to Inge, although squats are the most common exercise to tighten your butt, they primarily focus on the gluteus maximus. The kicker: Your glutes consist of two other muscles called the gluteus medius and gluteus minimus, and you need to exercise all three to see results. Aaaaaah, okay.
So if you do decide to tone your ass for real, these are the exercises you need to do, over and above those gazillion squats: mountain climbers, jumping lunges, tuck jumps — these guys target your gluteus medius. And to zoom in on those gluteus minimus muscles: side plank, hip abduction and clam exercises.
Wonder if Mich is up to trying this all over again?
These are Gigi Hadid’s 2-week “emergency shred” moves for abs, arms and butt. Plus: These are Jeannie D’s top moves for toning your abs, butt and thighs.
READ MORE ON: Fitness Fitness Advice
Some of the comments on our workout videos tend to show how many people misunderstand how squats and strength training in general impacts your body. For example, every time we put up a new butt and thigh workout, there are a handful of people who joke about how they won’t do it because; “my butt’s already big! I don’t want it bigger!”.
The misinformation is unfortunate because lifting has tremendous benefits when it comes to health, weight loss, and shaping the body.
Like many people, I used to avoid strength training because I didn’t want to “get bulky”. Once I ditched that mentality and began lifting, I fell in love with the way it made me feel so much stronger and more capable. My weight dropped, my shape changed, my health improved, my strength increased, balance improved, posture improved – the list of benefits goes on and on. In terms of the changes in my lower body, the picture above gives a rough idea of my squats before and after. This is just one anecdotal account – be sure to remember; fitness looks different on everyone, and each of our bodies responds to exercise in a different way.
Below, we’ve put together a list of the most common questions we get regarding squats; if we’ve missed any, leave them in the comment sections below.
Common questions about squats and strength training
Do squats make your legs bigger or smaller?
It largely depends on your starting point. If you have weight to lose or if you’re carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs comparatively smaller, tighter, more toned and more compact. This is because squats are a great way to build muscle, which is a great way to reduce body fat; over time the lower body will lean out, but the change in body composition (more muscle, less fat), means that your overall metabolism will be faster and it also leads to a change in shape, as well; the thighs will become more toned and the glutes will be lifted, more firm, and the glutes will appear more shapely. Muscle also takes up less room than fat, meaning that although you may be building muscle and shape in the area, it technically gets smaller.
On the other hand, if you’re very lean or have little body fat, you can build a round, shapely butt by building thigh and glute muscles with strength training targeting the lower body. So to the people wondering if you really can “build a booty” if you weren’t born with a shapely bum, the answer is yes, absolutely. The extent will depend on the routines you’re doing, your consistency, intensity, diet, and of course, genetics.
What muscles do squats work?
Squats predominately work your butt (glutes) and thighs (hamstrings and quadriceps) but abs, obliques, lower back, calves, and the ankle complex all play supportive roles. Depending on what type of weight you’re using, how you’re holding it, and what squat variation you’re doing, it can end up being a total body exercise.
How often should I do squats?
Muscles that have been heavily taxed need a chance to heal themselves in between workouts. If you are sore from doing squats, wait until your butt and thighs are no longer sore before you do weighted squats or intensive leg exercises again. Check out our 4 Week Butt & Thigh Program for a complete lower body training plan
How many reps of squats should I do?
We believe in quality over quantity and the body responds to the same principle. Rather than doing hundreds and hundreds of repetitions of squats, try doing weighted squats. A few sets of ten repetitions of squats with a weight that makes reps 8-10 difficult to complete (without sacrificing form) is more effective than hundreds or even thousands of squats. This is especially true when the saved time means you have the extra time and energy to do deadlifts, lunges, bridges – a few of the best butt and thigh exercises – as well.
Do squats make you shorter?
Your spine compresses slightly throughout the day, but the difference you see from weighted squats will be incredibly minimal & will return to normal once your spine decompresses itself while you’re sleeping (like it does every night).
Do squats work abs?
Absolutely! The entire core – abdominals, lower back and obliques are all engaged while you do squats. Keeping your core contracted nice and tight during your squats is a great way to get the most benefit out of the squats for your core, and it also helps protect your back.
Do squats make you lose weight?
Strength training offers a great deal of benefits to people looking to lose weight; a squat is one of the most traditional, functional, and effective exercises in any strength routine. You can definitely lose weight sticking to a workout program that uses smart strength training, functional movement and various intensities of cardio (squats can technically fall into any of these categories),
Do squats burn fat?
Yes – especially if they are weighted. Squats use multiple large muscle groups and are a great way to not only shape those muscles, they are also very efficient calorie burners.
Do squat challenges work?
Our honest take on the squat challenge is that something is always better than nothing…but squat challenges are not at all well developed and they have you doing a ridiculous number of repetitions of the exact same exercise when you could mix up the variety and hit more muscles, in varied ways, and see better results. Read more & check out our take on the Squat Challenge that uses 10 different kind of squats.
Do squats burn fat in your thighs / Do squats burn belly fat?
You cannot spot reduce fat from anywhere on the body; it’s impossible. With that said, squats are such a good exercise for burning body fat and building lean muscle that if you’re doing them regularly, you’re highly likely to start dropping body fat all over, including the belly and thighs.
Do squats work calves?
Squats don’t isolate calves but they are a supporting muscle during the exercise.
Are squats cardio?
Technically squats can be strength or cardio. Even squats done for strength (with weights, for example) can become cardio when you lift using supersets, or when you keep the break in between your lifting sets short.
Are squats bad for your knees?
With proper form, squats are not bad for your knees. In fact, doing squats can help build supportive muscles around that joint. My personal experience is that throughout my teens & early twenties, I used to have a ton of chronic knee & back pain and since I’ve picked up strength training in the last 8 years, I almost never have any pain in either area.
Are squats bad for your back?
^ See answer above. A smart, properly implemented strength routine can help diminish back pain (always, always talk to your doctor about your specific health care scenario before self diagnosing or exercising).
Do you have to go deep on squats for them to work?
Doing a shallow squat with clean form is more effective and safer than doing a low squat that you cannot control. Don’t let the meme shamers get to you; safety and form is always more important than complying to an arbitrary, one-size-fits-all “rule”. Focus on form, and as your strength, coordination and balance allows, take that squat lower and lower.
Will squats help cellulite?
Yes squats can help get rid of cellulite. Squats, when part of a smart fitness program and healthy eating, can help get rid of cellulite (not that cellulite is something to lose sleep over, considering most of us have it and it does not indicate how healthy you are).
How long to see results from squats?
Big changes take time and consistency, but you may start to see small differences from squats in as little as 2-3 weeks.
Will Squats Make My Bum Bigger – The Short and Simple Answer
Will squats make my bum bigger?
This is often a question that is asked by girls when they are starting to focus on squats in their workout routine.
The thing is, squatting can make your butt bigger or smaller, it depends upon how you do your squats and where you started from.
Usually, squatting will truly simply get down to business with your glutes, making them more firm rather than “bigger or smaller”.
However, if you are a little overweight and begin to do squats and focus on your fitness you will find that squats will actually tone your butt and your overall size will get smaller.
On the opposite side of the coin, if you are pretty small to start with you will likely find that doing squats and focusing on your over health and fitness will result in increase size to your but and toning it.
However, no matter what your goals are, if you’re going to be squatting make sure you’re protected from straining your back by using a quality weight belt.
We are proud and highly suggest to use:
The Dark Iron Fitness Genuine Leather Weightlifting Belt
Definitely, check us out as this weight belt has been highest reviewed and rated on Amazon for a while now.
Air squats are extraordinary for beginners to work on toning their butt. Although if you’ve been squatting for over a half year and haven’t seen your butt improving, you may need to start to include weight.
Your glutes are simply muscles, and you need to work them for them to develop just like you would with some other muscle.
Let’s check out some simple muscle movements to begin working on your butt and further answering the question of ” will squats make my bum bigger
Related Article: Benefits of Squats for Women
Squat Information and Details
Squatting down works your whole lower body.
Your calves, hamstrings, glutes and quadriceps will all work out in order to perform a squat.
In the event that your feet are externally rotated the squat will focus on your external hips too.
With a more internal position, your internal thighs will work harder.
On the off chance that you push into your foot sole areas as you stand up, this will focus on your glutes all the more effectively
Body Weight Vs. Weights
Body weight squats are not as productive in building muscle as squats done with weights.
Utilizing your body weight, however, will help with toning and shaping your muscles.
While doing weighted squats will help make your bum bigger
Do not forget to check out our weightlifting belt to protect your back from a strain:
The Dark Iron Fitness Genuine Leather Weightlifting Belt
Bigger Butts Vs. Smaller Butts
You can tailor your squats to your objectives.
In the event that you might want a greater butt, at that point do weighted squats two times each week.
On the off chance that you might want a littler butt, concentrate to a great extent on losing muscle to fat ratio by doing cardio, focusing on nutrition more, and consolidating squats to help in building up a shapelier butt.
Firmer, more tight muscles will normally seem slimmer and more conditioned.
A commonplace squat begins with feet should width apart and toes pointing marginally outward.
Holding your back straight and your head up, begin to sit back, as though you were sitting in a seat.
Your foot rear areas ought to stay level and your thighs should come parallel to the floor, or lower. The lower you squat, the more muscle contribution you’ll get.
Related Article: How Do Squats Make Your Upper Body Bigger?
Other Squats You Can Do for a Bigger Bum
With one leg behind you or on a bench, Squat as low as you can allowing your forward knee to touch as close to the floor as possible .
Image source: here
Elevated lunges are superior to any standard thrusts since you’ll feel it more in your bum.
Utilize a stage high enough to influence your butt to go beneath your knees.
In case you’re not able to squat down far enough until the knee of your non-working leg touches the floor without your foot rear areas falling off the stage work on doing regular lunges first. Then come back to Elevated lunges.
Related Article: Benefits of Wall Squats
Image source: here
Conclusion – Will Squats Make My Bum Bigger?
And that’s all for this quick blog post on answering ” will squats make my bum bigger ”
If squats are done right, they can enable you to manufacture greater leg and butt muscles.
Additionally, the type of your squat you do can influence the shape and firmness of your butt as well – the more profound your squat, the more you are using your butt muscles.
Don’t forget to checkout our weightlifting belt to protect your back from a strain:
The Dark Iron Fitness Genuine Leather Weightlifting Belt
We hoped you enjoyed this post on ” will squats make my bum bigger “
If exercising for a bigger butt is training goal it’s time to talk how to make glute gains. But before we do, you might interested to know why a peachy gym routine has suddenly taken your fancy.
Interestingly, your Insta-scrolling could be defining your workout goals.
Researchers from the MIT Sloan School of Management in the US found that your fitness routines are heavily influenced by those you surround yourself with – whether that be in real life or digitally. Subjects used an activity monitor, then shared their exercise progress with the other participants on social media. The study found that people usually recorded similar numbers on the same days, regardless of geographic proximity; and, if one ran further or faster than the norm, others followed suit.
This could explain why the booty-building hype shows no sign of slowing down – from Jen Selter to the Gymshark gang and Emily Skye, the fitness crowd keep working – and sharing – their best butt exercises.
And it’s somewhat of a good thing. Strong glutes (the technical name for having buns of steel) are needed for pretty much every movement. They also help with tight hip flexors and butt amnesia (the term for when your glutes don’t switch on causing your lower back, hips, knees, and even your ankles to take extra load).
(BTW, this is how to actually activate your glutes)
Now we’ve justified that exercising for a bigger butt isn’t just for aesthetics, over to today’s trainer.
So, can exercise really make your bum bigger?
Sure thing. ‘It’s possible to ‘grow’ this area of your body by using your workout to activate and engage particular muscles, which will make your bum stronger, firmer and have a more shapely appearance,’ says Stephen Pasterino, trainer and founder of P.volve.
So, what type of exercise gets a rounded rear? ‘Strength Training in particular will increase the size of your butt,’ notes Loui Fazakerley, trainer at Third Space. And there are three main muscles you should be targeting:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
‘The gluteus maximus is the biggest muscle in the bum area, and the one responsible for making your bum ‘pop’,’ explains Jenny Francis, trainer at F45 Islington. ‘The gluteus medius is smaller and situated higher up and towards the sides of your bum, and is attached to the ligaments in your hip joint. Finally, there’s the gluteus minimus, situated underneath the gluteus maximus, which works alongside the gluteus medius to help stabilise the hip.’
What Exercises Give You a Bigger Bum?
Lyzabeth Lopez has 2 million Instagram followers and is a master trainer, nutritionist and creator of the Hourglass Workout. She’s also got one of the best bums in the industry. With that in mind, WH asked her to share her targeted workouts to reveal how she got a bum worth following.
How to Do the Bigger Bum Workout
- Do one 15 round circuit
- Try three one minute sets per move with a 30-second rest after each set.
- You’ll need two dumbbells—go as heavy as you can—a Swiss ball and, of course, a damn good sports bra.
4 Exercises for a Bigger Butt
1/ Curtsy lunge
a. With a dumbbell in each hand, stand with your feet hip-width apart before lifting your dumbbells with straight arms while taking a big step back with your right leg to cross it behind your left.
b. Bend your knees until your left thigh is parallel to the floor, but make sure to keep your upper body erect. Reverse to the start position, then repeat on your left leg.
2/ Goblet squat
a. With a dumbbell held close to your chest and your feet hip-width apart, sit back into a squat until your thighs are parallel to the floor.
b. Push down through your heels to return to standing pressing the dubbell up high. Return to the start, then go again. You’ve got this.
3/ Swiss ball bridge
a. With heels resting on a Swiss ball and back flat to the ground push up through your glutes.
b. Pause for half a second at the top (keeping your ribs down and core engaged) before returning to start position.
4/ Dumbbell dead lift
a. Hold your dumbbells with an overhand grip, arms extended to the floor in front of your thighs, feet hip-width apart and knees slightly bent.
b. Then, without bending your knees more or rounding your back, hinge at the hips to lower your hands and upper body towards the floor. Pause, then return to the start position.
Bigger bum workout tips
Good news – there are more simple strength-training tweaks to so you can keep making progress. So, follow these simple steps to keep feeling that burn.
1/ Hip Extensions: During a hip extension (lifting and lengthening your leg), squeezing your glutes can up activation by an extra 12%.
2/ Squat Deep: Deep squats – where your hips dip below your knees – can almost double your glutes’ contribution as you return to a standing position.
3/ Upper Body Positioning: “Tilt your torso forward to 45º in a lunge for a hotter booty burn,” Contreras says. The angle makes your bum work harder.
Still not done? 12 Bum Workouts to try
1/ At-home bum workout
The unofficial queen of the most #goals behind – and former WH cover star – Jen Selter, shows you six moves you can do from the comfort of your living room. Be prepared for the burn.
2/15-minute bum workout
Fitness star – and WH regular – Alice Liveing talks you through four lesser-known bum exercises to strengthen your glutes. The trainer covers single leg step-up, sumo deadlifts, single leg glute bridges and kettlebell swings in this 15-minute workout. All you need is a kettlebell and bench to hand.
3/ Bum workout with equipment
Gunnar Peterson, the trainer behind the bums of Kim Kardashian and Sofia Vergara, reveals his four essential moves for a strong rear. All you need is a skipping rope and dumbbells.
4/ Bum workout without squats
If you’re bored of squatting ’til you drop, don’t let that put you off working your glutes. Leandro Carvalho – who created the Brazil Butt Lift workout former WH cover star Kate Hudson swears by – has devised this five-move butt-blitzing circuit without a squat in sight.
5/ Bum workout with weights
Challenge your body by adding in a pair of kgs. Lyzabeth Lopez, creator of the Hourglass Workout, has revealed the four moves she enlists for a bigger bum. Try three one minute sets per move with a 30-second rest after each set. All you need is two dumbbells and a Swiss ball.
6/ Bum workout on a mat
Because sometimes standing up feels just too hard. Ariel Hoffman, the US-based trainer to the stars, has revealed her five-move circuit to isolate the glute muscles for focused sculpting.
7/ Bum workout using bodyweight
Another you can do from the comfort of home. And, as trainer Zanna van Dijk shows, you don’t even need to put on your trainers. Her workout features hip thrust, leg raises, donkey kicks and glute brides. Plus, absolutely zero weights.
8/ Bum workout for the gym
Fitness star and qualified trainer Krissy Cela reveals the seven moves in the gym weights section that really transformed her glutes. Spoiler: they are hip thrusts, sumo deadlifts, stiff legged deadlifts, split squats, glute bridges, walking lunges and abductions.
9/ Resistance band bum workout
Heather Robertson, a California-based fitness model and qualified trainer, demonstrates how to build strong glutes with just a resistance band in this 15-minute session.
10/ Bum workout in park
Dutch supermodel – and Victoria’s Secret angel – Romee Strijd proves that you can carve a peachy derrière quite literally anywhere. This workout (which requires just a band) can be done in quarter-of-an-hour at the end of your park run, and includes jump squats, reverse lunges, booty kicks, donkey kicks and fire hydrants.
11/ Pilates inspired bum workout
Pilates instructor Cassey Ho (AKA blogilates) demonstrates five equipment-free moves to try at home that target the ‘underbutt’ (‘The part of your booty that you can grab under,’ she explains). Exercises, including walking bridge combo, grasshoppers and hamstring curls, target the hamstrings (biceps femoris, semitendinosis, semimembranosis) to give your bum lift off.
12/ Abs & bum workout
Because sometimes you want two for the price of one when it comes to exercise. Katie Austin, a California-based qualified trailer, targets both butt and core in this speedy session which requires just a band.
Get Going with All These Essential Pieces of Kit
Women’s Health Home Gym Kit Range
Barbell Set – 20kg Women’s Health argos.co.uk £24.99 Neoprene Dumbbell Set- 2 x 6kg Women’s Health argos.co.uk £14.99 Cast Iron and Rubber Kettlebell – 8kg Women’s Health argos.co.uk £11.99 Linen Yoga and Exercise Mat Women’s Health argos.co.uk £9.99
Now you’ve got the best exercise for a bigger butt down, why not try these core strengthening exercises or these leg dumbbell exercises.