This article will share with you 9 of the best exercises for a bigger butt that you can do from home. I felt a bit of motivation after a few comments were made about my own behind having a rounder shape than it had before!
I can see it in the mirror too, which is motivating. This is coming from a guy who always had a flat behind for the majority of his life and I’ve just learned to deal with it, even though I always wished I could round it out.
Why is it so weird writing about butts! I guess it’s not. Anyway, I came to realize this is happening because of the very workouts I’ve recently been doing. So, below you’ll find a list of some of the best exercises for a bigger butt that you can do from home.
The workouts below are all taken from various lower body exercise routines I’ve followed since I began doing Kinobody workouts. However, I came to realize there were very specific exercises from those routines that placed a large emphasis on your glutes.
1 – Bulgarian Split Squats
- You should stand a few feet in front of a platform such as a bench or chair. Extend your leg behind you and rest your toes on the platform.
- Keeping your upper body upright, make sure to slowly lower your knee to the floor
- Return to the starting position. That is one rep.
- Do 4 sets of 8 – 15 reps. Rest 1 minute in between sets.
Bulgarian split squats work your glutes amazingly well while also working your hamstrings and quads. Because you’re doing this workout using only one leg at a time, your core is forced to work as well, in order to maintain your balance.
2 – Single Leg Step Ups
- Stand straight up with a bench or chair in front you and then rest one foot on the platform.
- While that foot rests on the platform, push off the floor with your other foot and to step up onto the platform while squeezing your glutes
- Place the foot back on the floor while maintaining the original leg on the platform. That’s one rep.
- Do 3 sets of 8 – 15 reps. Rest 1 minute in between sets.
This exercise targets your glutes amazingly well while also hitting your hamstrings and quads.
3 – Pistol Squats
- Stand on one foot, and lower your body slowly into a squat position.
- In a continuous movement, try to see if you can lower your body to where your butt almost touches your heel.
- Slowly return to a standing position. That’s one rep.
- Do 3 sets of 6 – 8 reps with a 2 to 3-minute rest period in between sets.
This exercise is a challenging one and aside from adding a burn to your butt, it also works your calves, hamstrings, hip abductors, quads, and your overall core. It’s widely known to be one of the most powerful lower body exercises you can do.
4 – Single-Leg Hip Thrusts
- With your legs bent, lie back on a bench with your arms out and your butt almost touching the floor.
- Push your butt up so that your leg and body form a 90 degree angle, while the other leg raises higher up.
- Pause for a moment, then lower your body back down to the original position. That’s one rep.
Do 4 sets of 8 – 5 reps with a rest time of 1 minute in between sets
This is one of the best workouts you can do for your glutes. It also targets your hamstrings. Adding more weight onto your stomach week after week will really help you develop size in your glutes.
5 – Single Leg Romanian Deadlifts
- Begin this movement by lightly holding onto an object, such as a rail or the edge of a couch. This is for balance.
- While standing on one leg, lower your body down to the ground.
- Return to the starting position. That’s one rep.
- Do 3 sets of 8 – 12 reps with 1 minute rest in between sets.
This exercise really works your butt, and it also works your hamstrings. You’ll get even more benefits by adding more weight to the workout each week.
6 – Squat Jumps
- Make sure to stand up straight and keep your feet just a bit wider than shoulder width.
- Lower yourself into a squat position to where your thighs are almost parallel to the ground.
- Push through the balls of your feet in an explosive movement and jump as high as you can.
- Land back on the balls of your feet with controlled movement. This is one rep.
- Do 3 sets of 8 reps with 1 to 2 minute rest in between sets
Because this is a plyometric exercise, your butt muscles are working to their max very quickly. This workout also targets your hamstrings, quads, and hips.
7 – Lunge Jumps
- Get into a lunge position and make sure to have one of your thighs is parallel to the ground.
- Jump up as high as you can
- Switch legs when you land. Repeat with the alternate leg.
- Do 3 sets of 8 reps, resting 1 – 2 minutes in between sets
This is a more advanced variation of the squat jump and it works your glutes amazingly well.
8 – Walking Lunges
- Keep your feet shoulder-width apart while you stand up straight.
- Take a step forward so that you form a 90-degree bend at your knees. Make sure your front thigh is parallel to the ground.
- Push your back foot forward to a standing position. You should have moved forward an entire step. That’s one rep. With the alternate leg, repeat the same movement.
- Do 3 sets of 8 – 10 reps resting 1 to 2 minutes in between sets
9 – Kettlebell or Dumbbell Swings
- With your feet at shoulders’ width apart, stand up straight with your toes slightly pointed outward.
- Squat down and bring the weight between your legs.
- Swing the weight up to about your chest height as you stand back up almost as if you were about to jump
- Lower the weight back down to the squat position. That’s one rep.
- Do 3 sets of 8 – 12 reps with 1 – 2 minutes rest in between sets
You’ll definitely feel this in your glutes as you swing back and forth. You’ll also feel the workout targeting your quads, hamstrings, chest, shoulders, traps, and core. It works so many muscles simultaneously because it’s a compound movement.
Bigger Butt Workouts In Summary
These are all great workouts for developing your glutes and having a bigger butt. I’ve come to learn that it’s very important to increase the intensity of your workouts week after week, in order to see measurable progress. What I mean by this is, adding tension week after week is how progress is made.
For instance, when I do single-leg hip thrusts, I add a weight plate on my stomach, and once I can do 4 sets of 15 reps with this weight, I increase the weight by 2.5 – 5 pounds the following week. I add tension to all workouts week after week in order to make sizable gains.
Also, it’s very important to know your nutritional needs in order to maximize your results. Hitting enough protein and calories each day will do that.
- Click here to learn how to set up your calories for a deficit to burn off unwanted fat.
- Visit this link if you’re looking to GAIN weight in the form of lean muscle.
One other thing I’d like to mention is that I don’t do all these workouts at the same time. As I mentioned above, they’re taken from Kinobody’s workout routines, which I’ve followed many. But I never do more than 5 lower body workouts on a single day, which is always on Wednesday.
It’s important that your workouts are grouped together strategically so that you make the most amount of progress with your muscle gains in the shortest amount of time.
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I hope you found this article of butt exercises to be helpful. If you have any questions or comments about anything at all, please leave them below and I’ll make sure to get back to you as soon as possible. Thanks so much for reading!