Top 5 Exercises to Get a Bigger Butt - Surrey Physio (2024)

Are you looking to get a bigger butt? You’re not alone. Having a bigger, rounder derrière is a goal for many people. You can certainly make some significant changes with the right exercise and nutrition plan. However, first consider, do you need a bigger butt? Is it really going to improve your life? Have you first considered working on ways just to be content with yourself? If you are looking to get stronger in your legs, then working out is a great thing to do. If you are looking for a bigger butt just for aesthetic reasons, then consider whether this is something you really need to.

Here are some tips and top-5 exercises if you do decide you want to get a bigger butt:

Exercise

Exercise is the key to getting a bigger butt. To get the best results, it’s important to focus on exercises that target the glute muscles, such as squats and hip extensions. These exercises will not only help you build muscle in your glutes, but they’ll also help you burn fat in other areas of your body. Other exercises like mountain climbers, glute bridges and step-ups are also great options. Aim to do these exercises at least three times a week for best results.

1. Mountain Climber: Start in a press-up position, and bring one leg in so your left knee is close to your left hand. Straight away, take it back out and then bring your right knee in towards your right hand, and repeat. This exercise is great for strength-endurance and works the whole body. Repeat for 10 reps, three sets.

2. Squat Thrust: Start in a press-up position, and jump both legs in towards your chest, and then jump both legs out so they are straight. This exercise is great for strength-endurance and works the whole body. Repeat for 10 reps, three sets.

3. Glute Bridge on a Swiss Ball: Lie flat on your back, with your feet resting on a Swiss ball, and your arms by your side (palms face down). Squeeze your bottom muscles and lift your back upwards. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. To make the exercise easier, move the ball towards your body (more under your legs), and harder; away from your body (more under your heels). This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles. Repeat for 10 reps, three sets.

4. Hip Extension Prone: Lift your leg behind you. You can either hold this position as a sustained hold, or move your leg up and down. This exercise predominantly strengthens your gluteal (buttock) muscles, but also your lower back muscles on the side you are lifting. Repeat for 10 reps, three sets.

5. Hip Extension Standing (with a band or cable): With an exercise band secured around your ankle, and the other end anchored to a fixed object in front of you, move the leg backwards to create resistance in the band. This exercise strengthens your gluteal (buttock) muscles, but also improves stability and balance of the opposite leg. Repeat for 10 reps, three sets.

Nutrition

In addition to exercise, nutrition is also important when it comes to getting a bigger butt. Eating a balanced diet that includes plenty of lean proteins, complex carbohydrates and healthy fats is essential for muscle growth. Additionally, make sure you’re getting enough calories to support your training. To get an idea of how many calories you need, use an online calorie calculator or speak to a nutritionist.

Rest

Don’t forget to rest, recover, and avoid injury. We see a lot of people coming into Surrey Physio with butt pain, especially at the top of the butt around their sacro-iliac joints. We also see people coming in with ischial bursitis (inflammation in the lower part of the butt), and we also see tendonitis like gluteal medius tendinopathy. If you do get butt pain, call us 0208 685 6930 and seek advice from one of our expert team members.

Supplements

While supplements are not necessary for getting a bigger butt, they can be a helpful addition to your routine. Protein powders, for example, can help you meet your daily protein needs and support muscle growth. Additionally, glutamine and creatine can also help you get the most out of your workouts. Be sure to speak to a healthcare professional before taking any supplements.

By following these tips, you can get the bigger butt you’ve always wanted. Remember, it takes time and dedication, but with the right plan, you can make some significant changes.

Wondering how to get bigger shoulders? Check out our article here.

Interested in strengthening your glutes? We've got an article about that here.