Let’s face it, every woman wants a big and round booty. Why? Because it’s sexy, attractive and every men like a girl with a fine booty. To put it simple you want a nice round firm buttock not a flat loose plain one. You’re looking for a butt that looks good in a bikini, leggings, pants or in a nice pair of jeans .
Before we start to the list of all the exercises, let’s take a closer look at our glute muscles.
Three Butt Muscles You Need to Know
There are three muscles in your butt. These include the:
- Gluteus Maximus: Located above the gluteus medius, the maximus is the largest of the three muscles.
- Gluteus Medius: Located on the high end above your maximus.
- Gluteus Minimus: Located on the lower end, connecting your maximus with your hamstrings
The Gluteus Maximus is the main muscle we will concentrate on for adding size, though the other ones are also very important for developing the shape you want.
Randomly selecting three or four different exercises for a bigger butt workout will not ensure you are hitting all three glute muscles and will leave you with minimal results.
Our task is to not only hit our butt with intensity but also hit all three muscles for maximum stimulation and growth. Now let’s move on to our top exercise list.
Top Nine Exercises for a Round Butt
- Sumo Squats Or Plie Squats
- Sumo Deadlifts Or Romanian Deadlifts
- Barbell Glute Bridge
- Curtsy lunge
- Smith Machine Donkey Kicks
- Cable KickBack
- Forward Lunges
Sumo squats target mainly your glutes but also tone up your inner thighs. There are two ways you can use to perform this exercise.
- One is doing it with a barbell or in the smith machine, instead of the regular stance you open your legs wider than normal squat;
- The other is to hold the one dumbbell in front of you, usually a heavier dumbbell, positioned hanging between your legs.
Keep your back straight, legs slightly more than shoulder-width apart with toes pointing outward. Bend your knees until your legs are parallel to the floor and feel the stretch at the bottom and concentrate on squeezing your butt muscles.
The Sumo Deadlift is an excellent exercise that works the lower portion of your buttocks for making that smooth transition from your hamstring to your butt. This exercise can be done with either a set of dumbbells or a barbell.
- Stand straight with feet positioned very wide apart. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Barbell Glute Bridge
- Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
- Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
- Extend as far as possible, then reverse the motion to return to the starting position.
Lunges are a lower body staple if you’re looking for a strong and sculpted booty. But for an even perkier butt, try this minor variation . The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture. The result is amazing! You look taller and thinner, with a rounder booty as well. You can do this with or without weights.
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying;
- Return to standing, and switch sides.
Smith Machine Donkey Kicks
Smith Machine Donkey Kicks is great exercise to target your glutes. You can perform these on the floor or place a bench inside the Smith Machine and position yourself on the bench on your hands and knees.
- Extend one leg back so that you raise the bar with your foot, and keep raising it until your leg reaches its full extension.
- After completing the set repeat the exercise with your other leg.
With Donkey Kicks you can change around your placement so that it’s closer to the bar and you’re extending your leg in quite a vertical orientation, or further from the bar so that you’re extending it away and up . You should make use of both variants to hit your glutes in different ways.
This is a great exercise using a cable or pulley machine.
- First, wrap the end of the cable positioned at the bottom of the machine with an ankle wrap or cuff to one ankle.
- Facing the machine, bracing yourself and keeping your non working leg slightly bent and your working leg straight, raise your heel backward about one to two feet until you feel your glutes squeeze tightly.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.
Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. If this is to easy add weight.
- To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
- Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
- Hold dumbbells at your sides, relax your shoulders and take a big step forward with your right leg. You should now be standing with one foot in front of the other;
- Bend your front knee so that it is at a 90 degree angle with the floor. Your back knee should be almost touching the floor. VERY IMPORTANT: make sure your knee doesn’t cross the plane of your toes;
- Keep your weight on your front heel. Contract your front quad along with your hamstrings and glutes to push yourself back up to the starting position. Focus on doing each rep slowly and steadily to avoid knee strain;
- Repeat these motions on your left side. Alternate sides with each rep.