Exercises for a Bigger and Firmer Butt

Written by Resurchify | Updated on: March 06, 2022

Exercises for a Bigger and Firmer Butt

The largest muscle group in the body is present in the backside of the body is our butts/ glutes. A bigger and stronger butt maintains the posture of the body and gives strength, and can help lengthen your hip flexors and keep everything in alignment. 

Butt is not only required for the activity like sitting, running, standing, etc. but also gives a curvaceous appearance. Nowadays, having a curvaceous bigger butt adds a perfect figure to your body, and for that, people are extending their limits from exercising to surgery. How your back looks in jeans and tights is the major concern not in the modelling field but also for office working people. So, doing exercise is the best and easiest method to have a bigger and firmer butt without wasting a penny. Having food that helps in getting a bigger butt adds extra effort to your exercise. Some examples of food that give a bigger butt are salmon, flax seeds, eggs, legumes, brown rice, etc.

The need for having bigger and firmer butts are:

  • Power
  • Good posture
  • Stability
  • Strength
  • Mitigating effects of tight hip flexors

Also now there are few exercises which help you to achieve your aim of the bigger, firmer butt is:

Jumping Squats

Jumping squats hit the target like butt, hips, legs, thighs and are the most basic drills that help to improve an athlete's vertical jump. But jumping squats aren't as easy as simply adding a pogo bounce to your squat game. You'll have to be more focused on your form and tempo to get the most out of the move. Doing Squats the right way will give you the best results, or else it may affect your back in the worst way. So the steps to do the jumping squats the right way are:

  • Throw your hands freely: That means when your body position is bent, your hands should be behind your back and when you push your hands upwards and jump, then your hands should be thrown upwards freely.
  • Stick to the landing: After jumping, when you land down then remember to land with your legs bent, which will make you land safely and will prepare your body for the next jump.

There are a few mistakes too, which many of us make while performing jumping squats which include:

  • Don't stand straight up: One common mistake people make is maintaining their torso in a stiff upright function, as though they are continuing their squat into the air. Instead of aiming for a parallel (or deeper) squat intensity, descend to a role where your butt is just better than your knees. in this role, you may lean ahead greater than you would in an ordinary squat. From there, simply recognize the leap.
  • Don't Rush Your Reps: That is a soar squat that's intended to be powerful and explosive, no longer fast to really ramp up your coronary heart rate. If you run through your reps first-rate rapidly and use your palms in the opposite manner as suggested above, as frequently is the case in institution fitness lessons and CrossFit bins. Awareness of exploding up, take a beat to reset, then explode simply as high on the next rep.

Single-Leg Deadlift

A single Leg Deadlift is a hip-hinge motion that strengthens the core and legs. This modification of a traditional deadlift includes one leg lifting off the ground and extending out at the back of you. The extra complicated motion works for even greater middle muscle groups and the standing leg, which helps improve stability.

So, the correct method to do the single-leg deadlift is:

  • Start standing with your feet hip-width aside and parallel. keep a kettlebell, a barbell, or dumbbells to your fingers down in front of you.
  • Lean forward in your hips, transferring your weight onto one leg at the same time as your different leg engages and begins to increase directly at the back of you.
  • Deliver your extended leg and pitch your body in advance until your frame forms a "T" form. Your palms ought to be located straight away down, protecting the load. Preserve a moderate bend in your fame leg. Slowly bring about your extended leg and go back to the starting feature. Repeat with the alternative leg.

Banded Side Step

There may be an over-obsession with the banded aspect step exercise within the fitness community. Still, the maximum don't actually need to do that exercising if they're already healthful and sturdy because the maximum voluntary isometric contraction (MVIC) for the gluteus medius within the exercise isn't always even at an adequate degree for proper strength profits (<40% MVIC). However, in the rehab setting, the banded aspect step and all of its variations (e.g. monster walks) are amazing for re-schooling the right motion styles and neuromuscular management. Moreover, bands are a top-notch manner to increase the MVIC in the workout and assign the patient even in addition. But all of that is only true if you carry out this exercise correctly!

Thus, the correct steps to perform banded side step are:

  • Start by way of status along with your feet shoulder-width aside.
  • Vicinity is a resistance band under your knees or around your ankles. You'll feel the resistance at the outside of your legs and glutes.
  • Bend your knees and lower your booty approximately 1 / 4 of the manner.
  • Step to the right together with your proper foot, let the tension come off the band, and then return to the centre. Repeat.
  • Entire 10 aspect steps to the right before repeating at the left facet. Do 3 units on each side.


Possibly you've never heard of this unique leg and hip strengthening exercise, but it's one you should consider adding to your exercise repertoire. Named for the manner your legs and hips resemble a clamshell whilst appearing the movement, this workout will reinforce your hips and thighs whilst also stabilizing your pelvic muscle mass and firming your glutes.

You may do the clamshell exercising nearly everywhere, with minimal area and little to no equipment wanted for an effective lower-frame workout.

The need for clamshells for bigger butts are- The three key muscular tissues of the butt are the gluteus maximus, gluteus medius, and gluteus minimus. At the same time, as the gluteus maximus typically gets all the glory as it's the biggest of the buttock muscle mass and impressively the largest muscle in your whole body, the alternative gluteus muscles are just as critical. If they may be susceptible, then different muscle masses will be overcompensated in the end, which can cause pain and damage.

Clamshell exercises can assist to stabilize the muscular effort between your internal and outer thighs and your pelvic floor. The clamshell exercising can especially assist to bolster the gluteus medius, which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis. Creating stability inside the leg and hip muscular tissues allows to prevent overuse and harm.

The correct way to do basic clamshell exercise: 

  • Lie for your facet, with legs stacked and knees bent at a 45-diploma angle.
  • Rest your head in your lower arm, and use your top arm to constant your body. Ensure that your hip bones are stacked on the pinnacle of one another, as there may be an inclination for the top hip to rock backwards.
  • Have interaction with your abdominals with the aid of pulling your belly button in, as this will help to stabilize your spine and pelvis.
  • Keeping your toes touching, enhance your upper knee as high as you can without transferring your hips or pelvis. Don't follow your decreased leg off the ground.
  • Pause, and then go back your upper leg to the starting role on the floor. Do 20 reps on each side.

Walking Lunge with Weights

On-foot lunges are a variant of the static lunge workout. After performing a lunge on one leg, walk ahead by lunging out with the other leg instead of standing upright there. The motion continues for a hard and fast quantity of reps. Strolling lunges toughen the leg muscle groups in addition to the core, hips, and glutes. You could also make on-foot lunges more hard by means of adding weights or making a walking lunge with a torso twist.

The best way to do it without mistakes:

  • Stand up directly together with your toes shoulder-width apart. Your palms can stay via the side of your frame or on your hips.
  • Leap forward along with your proper leg, setting the load into your heel.
  • Bend the right knee, reducing down in order that it's parallel to the ground in a lunge role. Pause for a beat.
  • Pass your left foot forward without shifting the right leg, repeating the identical movement at the left leg. Pause as your left leg is parallel to the floor in a lunge function.
  • Repeat this motion, "on foot" ahead as you lunge, alternating legs.
  • Do 10 to twelve reps on each leg. Carry out 2 to a few units.

Glute Bridge

There are three gluteal muscular tissues – the Maximus, medius and minimus – father to a murdered son, husband to a murdered spouse, and so on. They're vital in hip flexibility and motion, in addition to looking splendid.

Spending all day sitting behind a table is a surefire shortcut to vulnerable glutes and decreases returned problems. The impulse is often to sit down too far ahead, which causes your hip flexors to become tight and additional outcomes within the glutes efficiently switching off. Activating them as a part of your education program does wonders not most effective in your physique but in your structural fitness.

A way to do this exercising:

  • Lie on your back with your knees bent and feet planted on the floor. Region your fingers at your sides with fingers flat at the floor.
  • Agreement your abdominals and glute muscle tissue, press your toes into the floor, and lift your hips off the floor. Your body must shape a direct line out of your shoulders to knees.
  • Pause at the pinnacle for five seconds, then slowly decrease to the starting function.
  • Complete 3 sets of 15 repetitions.

Glute bridge has different variations of doing it like:

  • Single-leg glute bridge.
  • Medicine ball glute bridge.
  • Glute bridge and curl.
  • Glute bridge march.
  • Single-leg glute bridge: There are plenty of worthwhile versions to the glute bridge that don't require any fitness centre gadget. The satisfactory area to start is with the unmarried-leg glute bridge, which halves the variety of grounded legs to double the problem.
  • Lie on your back and bend your knees, so you're flat at the ground. Then improve one leg until its miles stretched out instantly. Brace yourself, then power the heel of the foot nevertheless grounded into the ground and push your hips up until your frame is in an immediate line from your shoulders to the feet of your outstretched foot. Slowly decrease yourself once more, then repeat on the identical facet. Aim for ten reps on one leg, then transfer to the opposite.
  • Medicine ball glute: This is a quality achieved on a fitness centre mat. Raise your toes via placing them each on a medication ball and, keeping your centre engaged, drive via your heels till you're prolonged. Pause for a 2d or squeeze your glutes. Slowly lower again to the start, but don't allow your glutes to contact the ground due to the fact this would take the anxiety off the goal muscle groups.
  • Glute bridge and curl: You could also ramp up the glute bridge project by including a towel into the combination. Place your feet on it and slid them out, and return in slowly while in the bridged function, retaining your hips raised during. This is referred to as the glute bridge and curl, and it's hard.

Gorilla Squat

The gorilla squat is a bodyweight series that mixes reverse lunges and a bodyweight squat. It can additionally be carried out with dumbbells, kettlebells, or different weights. It targets the maximum of the muscle groups of the deceased body, consisting of the quads, glutes, and hamstrings. it could be performed for time or reps within the lower-frame part of any workout.

Thus, there are many benefits of performing the gorilla squats like It builds muscular strength and Works centre energy to preserve stability and an impartial spine. Also, first-rate dynamic heat-up earlier than strength training, an outstanding component of a fats-loss or conditioning circuit workout.

However, the correct procedure of doing this exercise is by following the steps below:

  • Start in a standing function with your chest up and your feet hip-width aside. This will be your beginning function.
  • Soar right into a lunge function, bringing one foot forward and one foot back, bending both knees to ninety levels. Make sure that the front knee is over the midline of the foot and the back knee is nearly touching the floor.
  • Make it bigger thru both legs, jumping as high as feasible. As you leap up, switch positions of your legs, transferring your front foot to the back, and your rear leg to the front. As you land, take in the impact through the legs by adopting the lunge function.
  • All over again, amplify through each leg, jumping as excessive as viable, but this time you're going to land with your feet needing to-width apart in a squat role. This is one repetition.
  • Entire for the desired variety of repetitions.

Pulse Lunges

Lunge pulses are a lunge version that uses your bodyweight to prompt muscle tissue throughout your lower frame. Carry out lunge pulses via starting in a standing position, then shifting your proper foot ahead and your left foot backwards. Prompt your proper leg, bending your knee and ankle. Decrease yourself until your left knee bends close to the ground in a lunge function. As soon as your front knee reaches a ninety-degree angle, push into your front foot and raise your body more than one inch up and down, repeating this motion for the favoured quantity of repetitions. For a further venture, carry out aspect lunge pulses, or try a weighted version by using a kettlebell or barbell at some point of the exercise.

How to Do Lunge Pulses With Proper Form:

  • Stand in a split stance along with your front foot 2–4 feet in the front of your rear foot. Boost your foot heel to vicinity weight frivolously across bent toes.
  • Frivolously distribute your weight along your front foot. Grip the ground along with your front foot to create a solid foot role.
  • Rectangular your hips. Your posture must be tall with your feet shoulder-width apart, a moderate bend on your knees. Your shoulders have to be over your hips or slightly in advance of your hips with a neutral head and neck role. Your chin has to remain tucked at some stage in the motion as in case you were holding an egg underneath your chin.
  • Place your fingers to your hips or maintain dumbbells by way of your sides.
  • Have interaction at your centre. Your ribs ought to be down, and your pelvis should be barely tucked.
  • Lower yourself directly down with the aid of bending your front leg's hip, knee, and ankle and allowing the back knee to bend toward the floor.
  • Continue reducing until your front leg is parallel to the floor. Your rear knee has to be below your hip again, 1–2 inches above the floor.
  • Push your front foot into the floor to push yourself up 1–2 inches from the beginning position.
  • Maintain your chest excessively and your middle engaged.
  • Use your front leg to drag yourself down 1–2 inches whilst permitting your returned leg to bend to complete one repetition.
  • Retain to apply your front leg to decrease and raise your body for the favoured number of repetitions earlier than standing tall and switching facets.

Sumo Squats

Stand along with your feet barely wider than hip-width aside, your feet pointing outward at approximately forty-five levels. Your hips ought to be turned around outward, too. This is the starting function.

  • Inhale at the same time as pushing your hips again and reducing right into a squat role. Maintain your centre tight, again immediately, and knees forward during this movement.
  • Exhale at the same time as returning to the starting function. Keep attention on keeping your weight lightly distributed at some point of your heel and midfoot.

Some of the benefits of doing sumo squats are:

  • You may definitely goal the internal thigh muscle mass. The sumo squat will increase the activation of the adductor, or inner thigh, muscle mass more than many other lower-frame sporting events, along with a conventional squat (three).
  • You can carry out a sumo squat anywhere. Because the flow is powerful with just your frame weight, you may do it everywhere. to feature resistance, you may use a dumbbell or kettlebell. Or, for a special kind of resistance, you may loop a mini band around both legs just above the knee. You don't need a squat rack, barbell, or another costly gadget.
  • You may feel it at your core. Due to the greater-wide stance, you're compelled to maintain your higher frame — and especially your torso — in a completely upright function. To help with stabilization, you'll depend on attractive your centre muscles during the movement.

Try performing these exercises correctly, and you will surely get a bigger and firmer butt to attain a curvaceous figure.

Frequently Asked Questions

  • How long will it take for my buttocks to get larger?

Maintain your practical goals. Depending on your current frame weight or frame fat, exercise routine, eating behaviour, and lifestyle modifications, you'll slowly start to notice that your buttock muscle tissues have toned up by way of the stop of the 1/3 week. In addition, do not forestall consuming true fat. This could help construct the fats above your gluteal muscles.

  • How do I get a perfect curvaceous butt?

Ans- Comply with all the sporting activities, diet, and lifestyle points cited above. Also, get your teacher and dietitian to paint carefully to help you acquire your desires.

  • Does taking walks tone your butt?

Ans- No, strolling is a cardio exercise. It'll motivate fat and muscle loss from the whole body. You ought to squat, lunge, leg press, and practice donkey kicks to tone your butt.


Written by
Resurchify is an information portal for the people pursuing research. We bring to you a varied list of research gatherings like conferences, journals, meetings, symposiums, etc across multiple areas. Along with that, we also share a huge chunk of details of these events.

Check out other articles written by Resurchify . Protection Status