Get a Big Booty: 10 Minute Best Glute Exercises

Are you searching for how to get a bigger butt? If so, then you’re in the right place, as we’ve got the answers you need!

Having a fuller rear is a major goal for many delving into fitness. Yet, a majority are not well-informed about which exercises truly work for how to get a bigger butt. This lack of knowledge often leads to dwindling motivation and ultimately, many fail to reach their desired outcome. To ensure you don’t face such setbacks, continue reading this article. We’ll share some of the top exercises for how to get bigger butt results.

What Do Glute Exercises Do? 

Glute exercises are ways for you to train your gluteal muscles to increase their strength and endurance. Gluteal muscles are three different muscles: gluteus minimus, gluteus medius, and gluteus maximus, located on the outer and back of your hips. 

You'll need to use a variety of exercises and intensities to target all three muscular groups. In that manner, you may strengthen and tone your lower body and reach your fitness goals.

Strengthen Back and Reduce Back Pain

Among the many advantages of glute exercises is that they help to strengthen the back and lessen back discomfort. According to a study, when gluteal loading was compared to another exercise method, respondents had significantly better lower back pain relief scores when doing glute exercises.

It was also found that people with weaker gluteus medius muscles are more susceptible to developing lower back pain. Why? Because if your glutes are strong, your body will be better able to support your weight and evenly distribute it across your back, shoulders, and hips.

Improve Your Posture

Adding to the list of benefits of glute exercises is an improvement in posture. When your glutes are powerful, your lower body can carry a more significant percentage of your weight. If you do this consistently, you will notice an improvement in your posture.

In a study on the effect of gluteus medius training on dynamic postural control, it was found that people who were trained showed enhancement in 6 weeks. 

Dynamic postural control is the capacity to keep one's equilibrium and correct one's posture even when engaging in vigorous physical activity. Working on your glutes can strengthen your core and increase your overall stability.

Improve Your Exercise Performance

Lastly, you’ll also be able to improve your sports and exercise performance by doing glute exercises. According to a study done with elite athletes, low-load exercises targeting the gluteus muscle group can massively enhance lower limb performance. 

Jumping, running, kicking, and lifting are all examples of lower-body motions that can benefit significantly from this. When your glutes are strong, your lower back can interact with your legs effectively. It allows for greater leaping, speed, and kick power.

Why Are Strong Glutes Important?

Having a powerful gluteus muscle group is crucial. Your glutes help you out when you're working out and come in handy when you're just going about your day. Gluteal function affects the most straightforward actions, like walking, because of the hips' mobility and rotation.

In addition to helping you achieve an appropriate posture, strengthening your glute muscle group will lessen your risk of experiencing pain in your lower extremities. The bottom line is that if you want to live a happier and healthier life, you need to work on strengthening your glutes.

What Happens When The Glutes Are Weak?

Injuries are more likely to occur when your glutes are weak. Not only when you're working out but also when you're going about your daily life. You are more likely to experience muscle strain whenever you engage in tasks that call for the use of your lower extremities because your other muscle groups will attempt to help out.

Lifting a big object, for instance, might put extra strain on your lower back and legs if your glutes aren't up to the task. There's a chance this will cause long-term issues with your back and knees.

Top 4 Exercises to Get a Bigger Bum

How to get a bigger butt is a common fitness goal for many, and it's largely focused on the glutes, one of the largest muscle groups in your body. The glutes consist of several muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. These muscles are renowned for their strength and power, assisting you in tasks like sitting, running, jumping, and more daily activities.

Like every other muscle, "how to get bigger butt" exercises can help train and grow your glutes. We've curated a list of exercises tailored for those who want to know "how to get a bigger butt", ensuring you achieve the best results in your fitness journey.

1. Jumping Squats for How to Get a Bigger Butt

Jumping squats are a variation of the regular squat that requires explosive strength. They are essential if you're wondering how to get a bigger butt as they significantly strengthen your glutes, quads, hips, calves, and hamstrings.

How To Do: Begin in a squat position with feet shoulder-width apart and arms by your side. Lower yourself until your thighs are parallel to your knees. Move your arms in front of you with your palms together. Push up explosively, aiming to lift at least 4 inches off the ground, using your arms for momentum. This method is effective if you're exploring how to get bigger butt muscles.

2. Donkey Kicks for Bigger Glutes

Donkey kicks are specifically designed for those asking how to get a bigger butt. The muscle movement involved targets all three glute muscles, ensuring you achieve notable results swiftly.

How To Do: Start on all fours with knees hip-width apart, hands flat, and spine straight. Lift your right leg, keeping the knee bent and foot flat. Engage and push up using your glutes. After a moment, lower and repeat on the other side. This is an excellent answer to how to get bigger butt muscles.

3. Glute Bridge – A Key Move for How to Get a Bigger Butt

The glute bridge is recommended for beginners aiming for how to get a bigger butt. It not only targets the glutes but also strengthens hamstrings and core muscles, improving hip stability.

How To Do: Lie back with knees bent and feet flat. Press down with your feet, lifting hips using glute and abdominal muscles. Hold for about 5 seconds, then lower. If you're focusing on how to get bigger butt results, this is a must-try.

4. Dumbbell Walking Lunge for How to Get a Bigger Butt

The dumbbell walking lunge is another highly effective exercise if you're exploring how to get a bigger butt. Not only does it strengthen the glutes, but it also benefits the quadriceps and enhances overall balance.

How To Do: Begin standing, feet hip-width apart, holding a dumbbell in each hand with arms straight at your sides. Take a step forward approximately 2 feet with your left foot, bending the left knee until it's parallel to the ground. Hold briefly and then step forward with your right foot, returning to the starting stance. This lunge is a prime choice for those focusing on how to get bigger butt muscles.

Bonus Tip: Eat!

How can you expect to gain any sort of muscle, let alone the largest of all muscles, without an adequate amount of calories? 

If you want your muscles to grow, you need to be in a calorie surplus or you won’t see the results you’re looking for. In order to avoid any unnecessary weight gain try sticking to CleanEatzKitchen's high protein meal plan. This will get you used to eating healthy and counting your calories!

Quick Tips

Looking for some tricks to quickly tone up that booty!? Repeat the following exercises for 4-6 rounds to burn 100 calories in 10 minutes.

1. Full sit up a twist
2. Mountain climbers
3. Standing alternating knee tucks
4. Burpee with a knee lift
5. Flutter kicks

You can also download the PDF for how-to illustrations. Accompany these exercises with healthy meal plans from Clean Eatz Kitchen to help reach your goals. Build your meal plan here!

Final Thoughts

Now that you're equipped with knowledge on exercises to get a bigger bum, it's time to integrate them into your workout regime. With determination and the vision of a bigger bum as your end goal, you'll soon see significant improvements. Each day will bring you closer to your desired physique.

Though these exercises are foundational for how to get a bigger butt, optimizing your nutrition can amplify your results. Consider adopting a tailored meal strategy, such as a keto meal delivery system. Clean Eatz Kitchen offers top-notch meal plans designed to provide the essential nutrients your body demands during these workouts.

Why wait? Dive into Clean Eatz Kitchen now and curate the perfect meal plan for your journey towards a bigger bum.

Continue to commit, work hard, and remember – the transformation is as much about the journey as it is about the results.

FAQ

I'm a beginner. Which exercise is most recommended for me to start with?

Answer: If you're just starting out on your journey to get a bigger bum, the Glute Bridge is an ideal choice. It's not only simple to perform but also effective in targeting the glutes, hamstrings, and core muscles, ensuring improved hip stability. Remember to integrate other exercises gradually as you advance in your routine.

Apart from exercises, how can I optimize my results for a bigger butt?

Answer: In addition to a well-structured exercise routine, nutrition plays a pivotal role in muscle development and recovery. Consider adopting a tailored meal strategy, such as a keto meal delivery system. Platforms like Clean Eatz Kitchen offer meal plans that provide your body with the essential nutrients it needs. Proper nutrition, combined with dedicated training, will expedite your journey towards achieving a fuller rear.

Do glute exercises make your bum bigger?

Glute exercises do not necessarily make your bum bigger. Instead, they shape it, make it tighter, and more toned. Overweight individuals will experience a reduction in overall body fat and a subsequent improvement in the appearance of the buttocks. Conversely, already slim individuals might enhance their rear-end contour by engaging in glute exercises to increase thigh and glute muscle mass.

How often should I perform these exercises to see results?

Consistency is key. Aim to do these exercises at least 3-4 times a week to start noticing changes in the size and shape of your buttocks.

Are there any dietary recommendations to complement these exercises for better results?

Maintaining a balanced diet rich in protein can support muscle growth, which is crucial for a shapelier derrière. Consult with a nutritionist for personalized guidance on your dietary needs.

Can I get a bigger butt without using any equipment or weights at home?

Absolutely! While weights can add intensity, bodyweight exercises like squats, lunges, and glute bridges can be highly effective in building bigger buttocks when done correctly.

How long does it typically take to see noticeable results in butt size?

Results vary from person to person, but you can expect to see some improvement within a few weeks with consistent effort. Significant changes may take a few months.