17 Powerful Exercises To Make Buttocks Bigger Fast!

In this post, we are going to talk about 17 effective exercises to make buttocks bigger fast.

Bottom-line: It doesn’t take years to see the result, but maybe weeks or months.

Why make your buttocks bigger?

Gone are the days when a stick-thin figure was all the rage.

In this Kardashian-obsessed era, it is no secret that the twenty-first-century image of the average attractive woman is of an hourglass shape, with almost all modern-day beauty queens being proud owners of huge backsides.

For those ladies who would like to build a more attractive, rounder bottom, exercise with a high protein diet can be the ultimate solution.

If you work those muscles right, you will soon be able to achieve the shape of your dreams.

Read on to find out some of the most effective exercises to make buttocks bigger quickly!

Exercises to Make Buttocks Bigger – How They Work

Your butt is made up of muscles we commonly call glutes, superimposed with a layer of fat. There are two ways to build a bigger booty – gain more fat, or build more muscle.

Since there is no scientifically proven way of gaining fat at specific areas of your body according to your wish, you might have to compromise your waistline or other body parts that may gain fat along with your hips. The fat may also not provide your butt the attractive appearance you desire, and may be deposited as lumpy cellulite.

This is why building muscle is a better way to make your buttocks bigger. Exercises that target the gluteus muscles will create a lifted appearance to make flat, saggy buttocks appear more supple.

Moreover, according to research by Adam R. Konopka1 and Matthew P. Harber, the right exercises done in the correct way will cause muscular hypertrophy or enlargement, while toning your rear to provide a rounder, sculpted look. A high-protein diet along with regular, consistent exercise is necessary for building muscle too.

What Exercises Lift Your Buttocks?

Here are a few exercises to make your buttocks bigger. Begin by exercising 20 minutes for 3 days a week, then increase the frequency as you get more flexible.

1. Regular Squats

Being of the most popular exercises to make your buttocks bigger fast, beginner squats are easy to perform.

How to Do It:

Place your feet a little more than shoulder width apart, with toes pointing slightly outward
With your back straight, head up, and feet flat on the floor, inhale as you bend your knees down by pushing your buttocks outward, as if sitting on a chair
Your thighs should be parallel to the floor with your knees over your toes
Exhale as you get back up

Pro tip: Use equal weights in both hands while squatting for better results.

For more details and a step by step guide, here’s a video showing you how to do a regular squat correctly.

2. Kneeling Squats

This variation of a regular squat works great to get those glutes firing!

How to Do It:

Kneel on the floor with your feet straight behind your knees about shoulder width apart, and back straight above in line with your thighs
Sit back slowly while keeping your back straight and core engaged
Slowly return to your previous kneeling position

Here’s a short clip of how to do it perfectly.

https://www.youtube.com/watch?v=zYQ-WdosIwI

3. Heel-Lifted Sumo Squats

Another variation of the classic squat, these are very effective exercises to make buttocks bigger.

How to Do It:

Stand straight with feet a bit more than shoulder-width apart
Raise the heel of one leg. The other foot will completely touch the floor throughout the entire rep
Bend your knees down to squatting position, hold, then slowly return to your starting position

4. Rainbow Exercise Move

Here is an expert’s take on how to do rainbow exercises to make buttocks bigger.

How to Do It:

Get on all fours with your elbows and knees touching the floor, the knees bent at 90 degrees
Extend one leg and point your toe out
Make a giant arch with your toe from left to right while extending your leg outward

Pro Tip: Keep your arms straight and back parallel to the floor throughout the exercise.

5. Single Leg Bridges

If you’re wondering how to get bigger buttocks with exercise at home, here’s one that really doesn’t need any equipment or expertise!

How to Do It:

Lie down with one leg bent at the knee and the foot flat on the floor. The other leg is kept straight and the arms are straight on the sides for stability
While keeping your weight on the heel of the bent leg, raise your pelvis and straight leg to achieve a stiff bridge position
Slowly lower yourself back on the floor.
Do equal reps for both legs

Pro Tip: For best results, don’t let your hips touch the floor as you lower your pelvis between reps.

6. Walking Lunges

These are just like walking, except a challenging variety of it with bigger steps.

How to Do It:

Stand with both feet together
Step one leg forward at a good distance, dropping the knee of the backward leg so that it’s just an inch above the floor
Complete the step by bringing the other foot beside the first
Continue this walk with alternating feet stepping forward first

Pro Tip: Hold dumbbells for an extra challenge!

7. Curtsy Lunges

Another variation of the classic lunge, this is a great exercise to make your buttocks bigger fast, especially when done with added weights like in this video.

How to Do It:

Stand straight with your feet hip-width apart
Take a step back diagonally with one foot going behind and past the other, twisting your body
Bend your front knee until your front thigh is parallel to the floor while landing on the toes of your other leg behind for balance
Push up through the heels of your front knee and bring your feet back together
Switch legs and repeat

8. Hip Extensions

Hip extensions are a great exercise for bigger buttocks too, and are not that complicated, as you can see in below video.

How to Do It:

Start with your arms and legs bent at ninety degrees, elbows and knees touching the floor
Stretch one leg straight behind, outwards and upwards, and start bringing it back, stopping just before its starting position
Repeat, then do equal reps with the other leg

Pro Tip: Try using a resistance band to make the most of this exercise.

9. Glute Kickbacks

Also known as donkey kicks, these are great exercises to make buttocks bigger.

How to Do It:

Get in a tabletop position with your hands and knees on the floor shoulder-width apart and back parallel to the floor
Lift one leg up bent at the knee with your foot towards the ceiling, until your thigh is parallel to the floor
Get back close to the starting position before lifting your knee again
Do equal reps on both sides

Practice with a pro in below video.

10. Step Ups

Ever heard how climbing stairs can shape your booty? We use this lovely fact to our advantage in this exercise to make your buttocks bigger!

How to Do It:

Stand about five inches away from a raised platform or bench
Step over the bench with one leg following the other
Contract your butt and hold for a few seconds, then release and get back to starting position.

This is what it should look like.

11. Bird Dog

This one is a great choice to make when you want to tone down your core simultaneously while doing an exercise to make your buttocks bigger.

How to Do It:

Place your hands and knees flat on the floor and your back parallel to it
Extend one leg and its opposite arm straight outward
Touch the elbow of your extended arm to the knee of your extended leg, and extend them back again
Do equal number of reps on both sides

Here’s how Howcast does it.

12. Stiff Leg Deadlifts

Deadlifts are very effective exercises to make buttocks bigger, though a bit advanced. It is recommended that you first do these under the supervision of a trainer and after a preparatory session of workouts.

How to Do It:

According to Livestrong, you should use such a heavy weight that you are able to lift it for no more than 6 to 12 reps for a maximum of 6 sets at a time
With the barbell about three inches above your knees, stand at the center with hands holding the bar with a mixed grip shoulder-width apart
Lift the barbell and step about two feet backward
Lower it to the ground with your chin up
Lift and repeat

13. Side Lying Clams

Side Lying Clams work best at pumping up the outer hip muscles.

How to Do It:

Lie on your side with your head resting on one arm. The other arm holds your waist, while the legs are bent with the knees pointing outwards
Your ankles, hips, shoulders, and head should form a straight line at this point
Use your hips to open up the knee above as much while keeping your feet together
Hold for a few seconds, then slowly release back to starting position

Here’s how to master this exercise.

14. The Superwoman Exercise

Along with being great for your back and hamstrings, this is also a good exercise to make buttocks bigger and firmer.

How to Do It:

Lie flat on your tummy, extending your arms and legs fully
Lift both arms and legs at the same time so that your body makes an elongated U-shape
Hold this pose for a few seconds before coming down slowly

15. Leg Press Machine

Since now you already know how to get bigger buttocks with exercise at home, here’s one for the gym, using the leg press machine.

How to Do It:

Start with the maximum weight you can manage for 5 to 10 reps
Place your legs somewhat higher and wider than the regular position for leg press
Press through your heels while concentrating on the muscles in your hips
Lessen the weights every few reps for best activation of your glutes

Pro Tips:

Avoid straightening your knee fully
Concentrate on coming down as much as possible
Use only one leg for maximal glute activation

For further guidance, watch this!

16. Side Kicks

If you have narrow hips, a great way to open them up is doing side kicks as an exercise to make buttocks bigger.

How to Do It:

Position yourself on all fours with your hands and knees touching the floor and your back parallel to it
Keeping it bent at 90 degrees, lift one knee sideways so that the leg is parallel with the floor
Extend that leg fully without lowering it by straightening the knee and kicking to the side
Bring your knee back to its bent position, then slowly lower to the starting position
Do equal reps on both legs

17. Single Leg Dead Lifts

If you’re in quest of a plumper booty, these could be the answer!

How to Do It:

Stand straight on one leg, keeping the other in the air behind you
Keeping your back straight, bend forward to touch your fingertips with the ground. Your non-supporting leg should be parallel to the floor
Slowly get back up to starting position

Pro Tip: Use kettlebells as these get less challenging for you with time.

Here’s an animation of what you should look like while performing this exercise to make your buttocks bigger.

Precaution: How Much Exercise is Too Much?

Before you start doing exercises to make your buttocks bigger, you should know that there is such a thing as too much exercise. According to Chelsea Bush from the US News and World Report, break days or days with light exercise are essential for muscle building, as are eight hours of sleep a day to allow your muscle fibers to repair.

Here are some warning signals your body gives off when it needs a break:

Reduced performance
Lack of interest in working out
Depression, anxiety, or anger caused by stress hormones
Tiredness
Sore muscles for long periods
Sleeplessness
Increased heart rate
Loss of appetite
Fat gain
Diminished immunity

If you notice some of these symptoms after you have started exercising for a while, you need to take a break.

Some Final Words of Butt-Enhancing Wisdom

Along with performing these effective exercises to make buttocks bigger, it is necessary to get enough protein in your diet or as supplements to repair the worked-out muscle fibers.

According to the National Center for Complementary and Integrative Health, supplements marketed as muscle builders can be harmful, so consult a nutritionist before using one of those!

Anyway, we have written an in-depth guide post if you are interested to grow your buttocks bigger without exercise.

Your Turn

Now, which exercise or workout combination are you going to element today?

Are you going to start with the basic regular squat together with sidekicks?

Or, are you going hardcode in the gym room for leg press and walking lunges?