10 Best Butt Exercises for Glutes – Get Bigger and Rounder Bum


Almost every female, young and old, wants her bum to look nice especially in yoga pants or jeans. Some females are lucky to get a well rounded behind naturally while others have to put in some effort. If you are one of those who were not so lucky, all is not lost. You can do butt exercises for glutes to tighten buttocks and thighs.

Building the glutes is not only limited to females, males too need to build their glutes. While most females will do butt exercises for glutes to make their bum bigger and firm, most males will do to strengthen the muscles.

Okay, let us slow down for a bit. What is glutes?

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Glutes is a muscle, in fact, the largest singular muscle in the body. It is called the gluteus maximus and it is the muscle in your bum. This muscle is connected to your tailbone and is responsible for the movement of your hips and thighs.

As with the other muscles in the body, if you work it, it gets bigger and stronger. With bigger and firmer glutes, your bum will definitely look more attractive. This is why we are giving you 10 of some of the best butt exercises for glutes.

 

10 Best Butt Exercises for Glutes (Get Bigger and Rounder Bum)

1. 4-3-1 Sumo Dumbbell Squat

This is a butt exercise that focuses on your glutes and also works the muscles of your thighs and your calves. It involves the use of a dumbbell so, if you have one at home, this is a routine you can do at home.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Stand with your feet flat on the ground and legs slightly wide apart.
  • Lean forward a bit with a dumbbell clenched with both hands in between your legs.
  • This is where the 4-3-1 comes into play.
  • You will proceed into a squat but you will do it slowly taking all of 4 seconds to drop till your thighs form a 90 degrees angle at your knee.
  • Now, stay in that position for another 3 seconds.
  • Then go back to the starting position in a one-second swift move. This completes one rep.
  • You will do 3 to 4 sets of 5 reps per set.

Read:  11 Best Exercises to Slim Thighs and Legs Fast at Home

 

2. Step Up

B.J. Gaddour is a published author of a bodybuilding book. He described this routine as one of the best glute workout routines. If you have ever climbed a stair, then you have done a variation of this butt exercise for glutes.

It requires slow controlled movements which helps you get the best out of the workout. It tones and strengthens your glutes, quads, and calves especially.

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Get a stool or something safe enough for you to stand on. Depending on your height, the height of the stool will vary.
  • The ideal height should be one that can allow you to climb on without bending and not using your hands.
  • Place your right foot flat on the stool. This should make you bend your right knee such that your calf is nearly touching the back of your thigh.
  • Now stretch out both your hands in front of you while leaning forward a little bit.
  • The next move is to step up onto the stool. When you get up, keep your slight lean forward in place to make your hip dominant.
  • Now step back down in one fluid motion. This completes one rep.
  • You will do 4 sets of 6 to 10 reps, that is 2 sets for each leg.

Read: 12 Best Inner Thigh Workout to Slim and Tone Thigh Fat

 

3. Low Squats for Glutes

If you have been looking for what exercises to lift your butt, squats are likely the most popular answer you will get. The reason for that is simple, it works!

The routine does not only tone and shapes your backside, but it also strengthens it too.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • With dumbbells in each hand, stand with your spine straight and feet flat on the ground.
  • Raise the dumbbells to shoulder height and keep them there.
  • Now go low in a squat and as you come back up, raise the dumbbells high above your head. This completes one rep.
  • To perform the subsequent reps, lower the dumbbell to shoulder height and then go into a squat.
  • Complete each rep with a raise of your hands above your head.
  • You will do 10 to 12 reps for 3 sets.

 

4. Bulgarian Squat

This is a variation of the traditional squat. It involves keeping one of your legs raised behind you. This is an important routine if you want to get bigger buttocks with exercises at home.

It is quite effective and it will strengthen your core as well.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • This routine is done by raising one of your legs behind you such that you are standing on just one leg.
  • You could suspend your leg on a bar, a ball, bench, or even a stack of pillows.
  • Just make sure it is something you can balance on and it is comfy.
  • Now, lower yourself and you will be in a position much like you are when doing a lunge.
  • Go low enough till your knee almost touches the floor then go back to the starting position. This completes one rep.
  • Do 10 reps and then switch to the other leg.
  • You will do 2 sets for each leg making a total of 4 sets.

 

5. Back Squat

This is yet another variant of squat which involves the use of a barbell. If you want to get a toned bum in 1 week, this is not an exercise you should skip on.

Unless you have a barbell at home, this might require some gym time.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Place a barbell on your shoulder at the back. Your chest should be pushed outward for this.
  • Next is to go down slowly into a squat while keeping your back straight and keeping the weight on your heels. This makes for a good form.
  • Squat till your thighs are parallel to the ground, then return to the starting position. This completes one rep.
  • You will do 10 reps to make a set and you will do 3 reps of this routine.

 

6. Floor Jacks

Do you remember jumping jacks? This butt exercise for glutes is similar to that only that you won’t be jumping. You will be doing the jacks on the floor.

If you want a list of butt exercises for glutes, this should be one of your bootylicious workouts.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Lie on your chest on the floor or mat.
  • Spread out your arms and legs such that you will form an “X” when looking from above.
  • Your stomach and lower abdomen should be the only part you touching the floor.
  • Now move both your palms to the back of your head while spreading your legs apart.
  • Afterward, bring them back to your sides while bringing your legs together too essentially doing a jumping jack.
  • Do 10 reps of this to complete a set. You are required to do 3 sets in total.
  • Note: If you feel a strain on your lower back, let your chest rest on the floor while doing the routine.
  • When it gets easy, you can lift your chest off the floor while doing it.

Read: 11 Chest Exercises to Tone and Lift Sagging Breasts

 

7. Deep Squats Heel Raise

This is another variation of squats that is one of the effective butt exercises for glutes. It does not involve any equipment which makes it a good way to get big buttocks with exercises at home.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Stand with your back straight and feet flat on the ground.
  • Your legs should be hip-width apart and your hands hanging beside you.
  • As you go down into a squat simultaneously stretch your hands forward and also lift your heels off the floor and stand on your toes.
  • You should go down into the squats until your thighs are parallel to the ground.
  • Be sure to keep your back straight.
  • Now rise to the starting position placing your heels back on the floor. This completes one rep.
  • You will do 10 to 12 reps of this to make one set. You will go ahead to do 3 sets of this routine.

 

8. Quadruped Hip Extension

This is a simple routine but in reality, it activates most of the muscles in the gluteus maximus and gluteus medius. This makes it one of the best butt exercises for glutes. It is suitable for most people at any fitness level.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Here is how to do it:

  • Get on all fours with your palms and knees on the floor and keep your back straight.
  • Now raise your right leg upward while your knee is still bent till the back of your thigh forms a straight line with your back.
  • Return to the starting position to complete a rep.
  • Do 10 to 15 reps of this to complete a set and do 3 sets.
  • Be sure to keep your back straight all the while without arching it.
  • Don’t turn your hip as well by keeping your shoulders squared out.

 

9. Lunge Jumps

This is a variation of the popular lunge with a twist that works your glutes. This is what makes it one of the perfect butt exercises for glutes. It will also get your heart pumping after a while which doubles as a good cardio.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

Here is how to do it:

  • Start by standing tall with your feet flat on the floor. Your legs should be hip-width apart.
  • Now get into a reverse lunge by moving your right leg backward and dropping your knee to the floor. Hold this position for about 3 seconds.
  • The lunge upward kicking your knee in front of you until your left toe is barely touching the floor. The purpose here is to achieve some height without actually jumping.
  • Get back to the reverse lunge to complete a rep. Repeat this process for 10 reps.
  • Do the same for the other leg.
  • You will do 4 sets of this to make it 2 sets per leg.

 

10. Box Step Squats

This is one of the most potent butt exercises for glutes. It is a combination of lunges and squats and you can guess it is a bit tasking.

If you focus on the benefits you will derive from it, you will want to do it anyway. This routine works your quads, hamstrings, glutes, calves, etc.

 

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Here is how to do it:

  • Start out standing with your feet a bit wide apart.
  • Now go into a squat position putting your palms together in front of your chest like you are praying.
  • Your next move is to move your right leg further right while maintaining the squat position.
  • Move your left leg to the right as well so you would have moved one foot to the right.
  • Now move your right foot back while still in the squat position.
  • Then join it with your left foot.
  • The aim is to draw a box on the floor with your movements.
  • Do these movements till you complete 3 to 5 boxes, depending on your fitness, to complete a set.
  • Do 3 sets of this and then you are done with this routine.

 

10 Best Butt Exercises for Glutes - Get Bigger and Rounder Bum

 

Conclusion

You wanted butt exercises for glutes, now you have it, 10 of them. It is up to you to commit to doing these exercises to get the result you want.

You will get a toned bum in 1 week though, but the result will not be permanent if you do not continue. Just like every other muscle in the body, if you stop working it after a while, it begins to atrophy.

We have done our part giving you the butt exercises for glutes you need. It is your turn to put them to use. Have fun getting a fine booty. Let the boys feel your presence!


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