5 Best Bodyweight Exercises For a Bigger Butt at Home

Table of Content

• Glute Kickbacks On A Bench:
• Squat
• Common ‘How To Get A Bigger Butt’ Myths
• What Underactive Glutes Does to Your Body?
• Single leg squats:
• Single Leg Deadlift

Try to use your glutes more and do all the movements with the help of it. Get back to the starting position and repeat the same procedure. The support that you are selecting should be of the height, where your chest and knees can be in the straight line. While bringing the knee of the other foot up to your hip height.

Do 3 sets of 5 reps in order to build power and keep good form. Try donkey kicks to activate your glutes and outer hip muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips.

Glute Kickbacks On A Bench:

Add in a resistance band for intensity. Just slightly touch the ground with the toes and bring the leg back up while lowering your upper body. Stand up straight with a little bend in your knees. Do 15 reps for each side and include 3 sets of these to your workout routine. Now, slowly raise your leg to the side as upwards as you can. There are many variations of the fire hydrants.

Thus, having weak glute muscles can often be the leading cause of knee pain, tight hips, lower back pain, and cramping. Keeping your back straight and your core engaged, bend one leg in the knee and slowly lower your body to the chair. Stand tall with your feet parallel and shoulder-width apart. Step to the side, bending your leg in the knee, shifting your weight to the bottom leg.

Squat

The single-leg deadlift is an intermediate to advanced move that targets your glutes and hamstrings. It also challenges your balance and core stability. Ready to add some mass to your backside?

This will serve dual purposes – you can build a nicely toned bottom and at the same time lose weight. Repeat this step using the other leg and hand. Stay in this pose for 30 seconds and repeat with the other leg. Try to perform these lunges for at least 3 to 5 minutes for better results.

Common ‘How To Get A Bigger Butt’ Myths

Sit on the long edge of a weight bench. Walk your feet out until your upper back only is resting on the edge of the bench. Press through your front foot to rise back to your starting position.

Perform a sumo squat with your feet in a wide stance and toes turned out at an angle. This places more emphasis on the inner thighs and butt than a conventional squat does. You must also drop your thighs to parallel or below if your knees are healthy to get your butt to activate. Partial squats, or squats in which you put most of your weight into the balls of your feet, will develop your quadriceps more than your glutes.

This leads to the breakdown of muscle fibers and prompting your body to repair with thicker and stronger fibers, thus increasing your butt size. Adding weights, like ankle weights for donkey kicks, or dumbbells for lunges, can increase the intensity of the exercise and move you beyond a plateau. Weights can also make the exercises more effective.

To accomplish this, you need to hit a chest workout that targets stronger, bigger pectoral muscles . This exercise is similar to normal lunges but puts less strain on your joints and gathers more stability to your front leg. This engages the glutes, core, quad, and hamstrings. Loop your resistance bands around your thighs.

To amp it up, try filling your jug with loose change. If you feel good about squats, try amping up your reps or weight. Try 3 reps of 15 per workout.When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.

Keeping your back straight keeps your legs engaged and your butt working hard. If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees. Then get back to the starting position and repeat the same procedure. Now lift your opposite leg to the hand that you are taking the support of, to the side, away from your body.