20 Best Workouts to get a Bigger Buttocks and Strong Glutes
What Foods makes your Buttocks Bigger?
Are you looking to tone and lift your buttocks but not sure where to start? Don’t worry, we have got you covered. While genetics play a role in the shape and size of your buttocks, hormonal balance (for example, an imbalance of estrogen and testosterone), and overall body composition (Ex: the amount of fat and muscle you have) are major influences. There are still plenty of exercises you can do to help lift, firm, and tone your glutes. Before Diving into the workouts to get a bigger buttocks, let’s explore some details.
According to an NIH study “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients” found that “greater decrease in the low back pain disability index and increase in lumbar muscle strength”.
Another study has found that the most attractive buttocks waist-to-hip ratio is 0.65 from the posterior view, 0.60 comes second, and the third most attractive is 0.70.
What is a Healthy waist to hip ratio?
According to UAB (the University of Alabama at Birmingham)
Healthy Waist to hip ratio for Men: 0 .99 or lower.
Healthy Waist to hip ratio for Women: 0.90 or lower.
Best Waist to Hip Ratio Calculator
What is a Glute Strengthening Exercise?
Glute-strengthening exercises are exercises that target the muscles in the buttocks, also known as the gluteal muscles. These muscles, which include the gluteus maximus, gluteus medius, and gluteus minimus, are the largest and strongest muscles in the body and play a key role in movement and stability.
- Strengthening the gluteal muscles (the muscles in the buttocks) is a healthy upgrade for both men and women.
- Glute strengthening can help women improve their posture, lower their chance of injury, and improve their athletic performance.
- Strong gluteal muscles can also help to improve the shape and beauty of the buttocks and minimize the chance of acquiring conditions such as lower back pain and hip pain.
Here are the 20 best workouts to get bigger buttocks for women:
1. Squats:
Squats are a classic exercise for shaping and toning your lower body, and they are especially effective at targeting your buttocks.
To perform a squat, stand with your feet shoulder-width apart and your arms by your sides. Bend your knees and lower your body as if you were sitting back in a chair, keeping your back straight and your weight in your heels. Push through your heels to straighten your legs and return to the starting position.
2. Squats with Weights:
Squats with weights can also help add resistance and challenge your muscles, leading to stronger and more toned buttocks.
Hold a dumbbell in each hand and stand with your feet shoulder-width apart and your arms by your sides. Bend your knees and lower your body as if you were sitting back in a chair, keeping your back straight and your weight in your heels. Push through your heels to straighten your legs and return to the starting position.
3. Split Squats:
Split squats are a great exercise for toning and lifting your buttocks, as well as strengthening your legs.
Stand with your feet shoulder-width apart and your arms by your sides. Step back with one leg, lowering your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
4. Single-leg squats:
Single-leg squats are a variation of the traditional squat that targets one leg at a time, allowing you to isolate and strengthen each side of your buttocks.
Stand on one leg and lower your body as if you were sitting back in a chair, keeping your back straight and your weight on your heel. Push through your heel to straighten your leg and return to the starting position.
5. Jump Squats:
Jump squats squatting down first and then springing up quickly. Standing with your feet shoulder-width apart and your hands by your sides, begin a jump squat. While maintaining a straight back and an upright posture, bend your knees and hips to lower your body into a squat position. Explode upward once you’ve reached the bottom of the squat by using your leg muscles to lift yourself into the air. Stretch your arms straight up above your head as you jump. One repetition is accomplished by delicately landing on the balls of your feet and promptly lowering your body back into the squat posture.
6. Glute bridges:
Glute bridges are a simple, yet effective exercise for targeting your buttocks.
First, lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. Lower your hips back down, and then repeat.
7. Single-leg Glute bridges:
Single-leg glute bridges are a variation of the traditional glute bridge that focuses on one leg at a time, allowing you to isolate and strengthen each side of your buttocks.
Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes as you do so. Then, lift one leg off the ground, keeping your knee bent and foot flexed. Lower your hips back down, and then repeat on the other side.
8. Lunges:
Lunges are another effective exercise for toning and shaping your buttocks.
Begin to lunge by stepping forward with one leg and lower your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
9. Lunges with Weights:
Lunges with weights can help add resistance and challenge your muscles, leading to stronger and more toned buttocks.
Hold a dumbbell in each hand and step forward with one leg, lowering your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
10. Side lunges:
Side lunges are a variation of the traditional lunge that targets your buttocks and outer thighs.
Stand with your feet shoulder-width apart and your arms by your sides. Step out to the side with one leg, lowering your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
11. Reverse lunges:
Reverse lunges are a variation of the traditional lunge that targets your buttocks and inner thighs.
To do a reverse lunge, stand with your feet shoulder-width apart and your arms by your sides. Step back with one leg, lowering your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, and then repeat on the other side.
12. Step-Ups:
Step-ups are a great way to tone and lift your buttocks, as well as strengthen your legs.
Stand in front of a step or bench and place your right foot on top of it. Push through your heel to lift your body up, and then lower yourself back down. Repeat on the other side.
13. Step-Ups with Weights:
Step-ups with weights can help add resistance and challenge your muscles, leading to stronger and more toned buttocks.
Hold a dumbbell in each hand and stand in front of a step or bench. Place your right foot on top of it and push through your heel to lift your body up, and then lower yourself back down. Repeat on the other side.
14. Donkey Kicks:
Donkey kicks are a great exercise for toning and lifting your buttocks, as well as strengthening your core.
To do a donkey kick, get on all fours and lift one leg up and back, squeezing your glutes as you do so. Lower your leg back down, and then repeat on the other side.
15. Leg Press:
The leg press machine is another great way to target your buttocks and strengthen your legs.
In a leg press machine, sit down and place your feet on the platform. Push through your heels to extend your legs and lift the weight. Lower the weight back down, and then repeat.
16. Leg Press with One leg:
The leg press machine can also be used to target one leg at a time, allowing you to isolate and strengthen each side of your buttocks.
To complete the leg press with one leg, sit down and place one foot on the platform while keeping the other foot off to the side. Push through your heel to extend your leg and lift the weight. Lower the weight back down, and then repeat on the other side.
17. Clamshells:
Clamshells are a great exercise for targeting the muscles around your hips and buttocks.
Begin your Clamshells with lie on your side with your knees bent and your feet together. Lift your top leg up and back, squeezing your glutes as you do so. Lower your leg back down, and then repeat on the other side.
18. Fire hydrants:
Fire hydrants are another great exercise for targeting the muscles around your hips and buttocks.
To Workout fire hydrants, get on all fours and lift one leg up and out to the side, squeezing your glutes as you do so. Lower your leg back down, and then repeat on the other side.
19. Side leg lifts:
Side leg lifts are a great exercise for targeting the muscles in your hips and outer thighs.
To workout side leg lifts, lie on your side with your legs straight and your bottom arm supporting your head. Lift your top leg up and down, squeezing your glutes as you do so. Lower your leg back down, and then repeat on the other side.
20. Lateral hops:
Lateral hops are a great cardiovascular exercise that can also help tone and lift your buttocks.
Stand with your feet shoulder-width apart and your arms by your sides. Hop to the side, landing on one foot and then the other. Continue to hop back and forth, keeping your feet together as you do so.
Following these glutes exercise for women into your workout routine can help you get bigger and more toned buttocks. Remember to warm up before starting any exercise, listen to your body and take breaks as needed. With consistency and dedication, you’ll be well on your way to achieving bigger buttocks.
What Foods makes your Buttocks Bigger?
There is no specific food that will directly make your buttocks bigger. However, certain nutrients can help support muscle growth, which may contribute to a more toned and lifted appearance of your buttocks.
Protein is an important nutrient for muscle growth and repair. Foods that are high in protein include meat, poultry, fish, eggs, dairy products, beans, legumes, and nuts.
Carbohydrates are also important for energy and muscle function. Complex carbohydrates, such as whole grains, fruits, and vegetables, are a good source of energy and can help support muscle growth.
Healthy fats, such as those found in avocados, olive oil, and nuts, can also help support muscle growth and overall health.
One Week Diet Plan to Make Your Buttocks Bigger
Day 1 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Scrambled eggs with spinach and avocado.
- Snack: Greek yogurt with berries.
- Lunch: Grilled chicken with sweet potato and broccoli.
- Snack: Apple slices with almond butter.
- Dinner: Baked salmon with asparagus and quinoa
Day 2 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Oatmeal with banana and almond milk.
- Snack: Carrots with hummus.
- Lunch: Turkey burger with whole wheat bun and a side salad.
- Snack: Peach slices with cottage cheese.
- Dinner: Stir-fry vegetables with brown rice and tofu.
Day 3 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Protein smoothie with banana and peanut butter.
- Snack: Hard-boiled egg.
- Lunch: Grilled shrimp with brown rice and green beans.
- Snack: Cherry tomatoes with mozzarella cheese.
- Dinner: Baked chicken with roasted vegetables and quinoa.
Day 4 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Greek yogurt with granola and mixed berries.
- Snack: Edamame.
- Lunch: Beef stir-fry with broccoli and brown rice.
- Snack: Orange slices with almonds.
- Dinner: Baked sweet potato with black beans and avocado.
Day 5 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Spinach and mushroom omelet with whole wheat toast.
- Snack: Banana with almond butter.
- Lunch: Grilled chicken salad with mixed greens and balsamic dressing.
- Snack: Celery sticks with hummus.
- Dinner: Baked tilapia with roasted vegetables and quinoa.
Day 6 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Avocado toast with a hard-boiled egg.
- Snack: Greek yogurt with mixed berries.
- Lunch: Veggie burger with whole wheat bun and side salad.
- Snack: Pineapple slices with cottage cheese.
- Dinner: Baked salmon with roasted asparagus and sweet potato.
Day 7 – Diet Plan To Make Your Buttocks Bigger
- Breakfast: Protein smoothie with mixed berries and spinach.
- Snack: Apple slices with almond butter.
- Lunch: Grilled chicken with roasted vegetables and brown rice.
- Snack: Carrots with hummus.
- Dinner: Beef stir-fry with broccoli and quinoa.
To assist in toning and improving your buttocks, it’s crucial to combine these nutrients with regular physical activity and strength training workouts. You can develop larger, more defined buttocks by combining a healthy diet with strength training.
All the Best!.
