How to get a bigger buttocks (if that’s what you want)

 

 

There is no doubt that a firm, shapely backside is one of the most sought-after body parts on both women and men. Possessing a bodacious booty helps to fill out a pair of jeans while also serving to improve posture and overall back health. But what if you weren’t blessed with Kim Kardashians genetics?
If you are lacking in the rear view the following 6 exercises will have
people doing double takes whenever you walk by.

 

The Moves

 

Split squat with front foot elevated. By elevating the front foot you are placing greater emphasis on the posterior chain of muscles- including the glutes.

What’s working: Glutes, hamstrings and quadriceps.

How it’s done:

Standing with one leg in front of the other, feet spaced approximately 24 to 36 inches apart with front foot on step. Place hands at sides. Lower body by flexing knee and hip of forward leg until knee of rear leg is almost in contact with floor. Return to the start position by extending the knee and hip of the forward leg. Repeat for opposite leg.

You can also perform barbell squats for a better butt however it is important that you do them correctly in order to emphasize the butt and not the quads- watch the following video for a demonstration:

how to grow a bigger buttocks

Romanian Dead-lift. The  “RDL” is a gold standard hamstring and glute exercise and fantastic for making the entire leg look great from a side view.

What’s working: Glutes, hamstrings and lower back.

How it’s done:

Standing with feet shoulder width apart, knees slightly flexed in line with second and third toe. Hold a dumbbell or barbell with arms extended slightly wider than shoulder width. Slowly lower weight by bending at waist maintaining lumbar position and knee angle. Lower as low as can be controlled and lumbar curve can be maintained. Using glutes and hamstrings return to starting position by extending through hips.

 

Sprints. Sprinters have fantastic hamstrings and glutes. The explosive nature of this exercise makes it great for fat loss and leg development.

What’s working: Glutes, hamstrings, calves

How it’s done: Find an open area where you can perform a number of sprints without fear of running over anybody. A track is best but any open field will do. Warm up well and work your way up to performing a series of full blown sprints.

 

Glute/ham raise. The glute/ham raise directly targets the muscles of the glutes and hamstrings like few other exercises can. While it is best performed on a dedicated
glute/ham raise machine, the movement can also be done using a stability ball and a partner.

What’s working: Glutes, hamstrings, calves

How it’s done: Kneel in front of a stability ball and have your partner hold down both ankles. Slowly bend at the knees while lowering your torso towards the ground (you can place your hands on the ball to help). Rise back up to the starting position by flexing the muscles of your glutes and hamstrings- ouch!

 

Kick boxing. Not many  exercises can offer the combination of cardiovascular conditioning and glute development quite like kick boxing.

What’s working: Glutes,hamstrings, abductors.

How it’s done: For this one it is best to have access to either a heavy bag or a partner with focus pads. Perform a number of side and back kicks for a complete butt blasting workout.

 

Good morning. The good morning as an old school exercise that is rarely performed by exercisers today. That’s a shame as it is an excellent hip dominant movement that
will serve to shape and strengthen the glutes, hamstrings and low back.

 

What’s working: Hamstrings, glutes, spinal erectors, abdominals.

 

How it’s done: Rest a barbell (or body bar) behind your neck, on the trapezius area of your shoulders. Begin the movement by pushing your hips back while lowering your chest toward the ground. Lower your upper torso as far as possible, attempting to get as close to parallel as possible while keeping your back arched. Once this arch begins to disappear, immediately start the upward phase of the exercise. Remember to keep your head up, shoulders back, and lower back arched during the entire exercise movement.  Your knees should remain slightly bent during the entire exercise to help avoid hyper-extending the knee.

Try incorporating these posterior perfecting moves into your workout routine- you will be amazed by the results. But remember- your backside is not the only thing people notice when they check you when you walk by- your calves matter too! Be sure to check out my post on how to get bigger calves also.

P.S- Even President Obama appreciates a nice butt!

 

Obama is BUSTED!

 

 

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

8 Responses to “How to get a bigger buttocks (if that’s what you want)”

  1. I value the blog.Thanks Again. Fantastic.

  2. Nancy says:

    I also value your blog. The information you provide is helpful, quick and useful – just what I need in a busy day! Thanks.

  3. Jane says:

    great info!

  4. Charlene says:

    I love receiving your emails, and i also watch the videos that you post!
    I have a question regarding buttocks! Mine are big enough, i need to lose fat in the thigh, and buttock area only. Can you suggest exercises for this?
    I exercise regularly and i eat CLEAN! i have been cursed with the large butt!!! help

    • admin says:

      Hi Charlene! This can be a very difficult area to address. Fat loss is systemic- in other words, it comes off from all over and cannot be focused on a single area. In my experience losing fat from this area will require that you be willing to also lose fat from other areas such as breasts, face etc. If you send me an overview of your training program and diet I would be happy to offer up some suggestions!

      Bruce

  5. admin says:

    Thanks so much for your comment!

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