If you ever find yourself scrolling through social media and thinking to yourself “how can I get a bigger bum?” you’ve definitely come to the right place! Whether you’re looking for a peachier looking booty or improving your glute gaining gym session, it’s important to remember building these muscles will never be easy – but it’s definitely possible!
Before starting your training regime, you may be wondering “will exercise really make my bum bigger?” and the simple answer is, yes! By choosing workouts that target this particular area of your body, you can engage these muscles making you firmer, stronger, and have a shapelier appearance.
Here are 10 of Phoenix Fitness’ workouts to help you achieve a bigger booty:
1. Dumbbell or Kettlebell Dead Lift
Hold your dumbbells, or kettlebell, with a strong grip, extend your arms to the floor, have your feet hip-width apart and knees slightly bent. Then, without bending your knees or curving your back, hinge at the hips to lower your hands and upper body towards the floor; hold this position before returning to the starting position.
Squats are the foundation of many workouts. To do a squat efficiently you should find a foot stance that feels best for you, either with feet pointing slightly outwards or parallel to one another. Tense your abs, look straight ahead, and then squat down until you are at a seated position, hold, and then stand back up.
To make this more challenging, feel free to add weights!
3. Half Side Kick
Lie on one side with your knees bent. Squeeze your glutes and lift your foot closer to the sky.
To make this harder, add one of our resistance bands.
4. Plank leg extension
Start this exercise by planking; lift your leg directly behind your body.
Swap your legs over one by one. We would recommend doing 30 reps of this before switching exercises. Why not try adding our ankle weights, to make this exercise even harder?
5. Crab Walk
Put a resistance band on your ankles, make sure the band is tight and there is a about a 1 foot gap in-between both legs. In a squatting position, walk like a crab 10 steps to the left, then 10 steps to the right. Keep your core tenses, and back straight.
6. Ball Leg Curls
Begin by lying flat on an exercise mat, with your feet on an exercise ball. From here, bring your bum up into a straight plank position.
Using your feet, pull the ball towards you using the power of your hamstrings, then roll it back out to repeat the exercise.
7. The Bridge
Lie on your back and bend your knees, slowly lift your hips up until your body forms a straight line from knees to your head. Try to keep your heel under your knees. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Not only is this good for your booty, but great for your back and core abs.
8. Hip Thrust
Support your upper back on something such as a bed, bench, chair, so your shoulder blades are located on the edge of a surface. When you have found the correct space, make sure your chest and knees can be in a straight line, pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground.
You should really feel your glutes burning in this exercise.
9. Side Lunges
Start this exercise with your legs slightly wider than shoulder-distance apart and toes pointed forward. Move your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight.
Slowly return to the middle before leaning over to your other leg.
As easy as it sounds, simply kneel on the floor, and then step into a half kneel with one knee up, push off the floor with the heel of your front leg and bring the other leg up. Simply repeat on the other leg to complete this exercise.
Adding free weights for this exercise is great too!
All of these exercises are effective with or without weights, if you are finding your glutes aren't burning as much as you wish, or after 6 weeks of consistency your booty is looking no bigger, feel free to add resistance bands, dumbbells, or kettlebells! Make sure to keep each workout varied, as your muscle will build with more variation in your exercises.