How to Increase The Size of The Buttocks: 7 Exercises You Should Know

| October 12, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Before taking flight, it’s always a good idea to go over your background work and identify the movements that target each glute.

According to experts, glute training should include:

Gluteus maximus: hip thrusts, deadlifts, squats, and donkey kicks.
Gluteus medius: Hydrants and seated hip abduction.
Gluteus minimus: Balance exercises such as the lateral/flat bridge.
So let’s go there…

Barbell Hip Thrust

  • Start by practicing with a lightweight bar and place it on the floor in front of you. Take a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the ground.
  • Bring the barbell up over your legs and sit it in your lap over your hipbones, making sure it stays straight and well-balanced.
  • Use your hands to stabilize the bar before driving up through your heels, contracting your glutes throughout and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering a few inches and repeating the movement.
  • If your shins move excessively backward or forwards during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead.
  • So avoid fast reps, focus on contracting your glute muscles, and make sure your range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 reps.

Single Leg Deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
  • Go back to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
  • Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground.
  • Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Donkey kicks

  • Start on all fours on a yoga mat.
  • Make sure your knees are below your hips and your hands are below your shoulders.
  • Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Hydrant

  • Start on all fours, with your knees just below your hips and your hands just below your shoulders.
  • Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground.
  • Hold the position for a few moments and lower your leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.

Seated hip abduction

  • Begin by sitting on a hip abduction machine or bench with a mini resistance band looped above your knees, and legs together.
  • Keeping her knees bent at a 90-degree angle, she squeezes her glutes and presses her legs together.
  • She pauses and continues to squeeze her glutes, then bring her legs together with control to return to the starting position.
  • Do 2 sets of 20 repetitions.

Glute Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.