Want a booty like a Kardashian? You’re in luck. Ever since we smartened up and realized that working out isn’t all about cardio via the elliptical, we know the importance of resistance weights and weightlifting. If you think you have a flat butt, or you just want it to be bigger, you found the right article. Here are 10 workouts for a bigger butt that will show results fast.
There are lots of variations. If you haven’t been working out much just start with regular squats. But you can’t do basic squats as your only workouts for a bigger butt, because squats do not isolate your gluteal muscles. However, they are obviously a great workout for your thighs and butt. To make it a better workout, add some of the other exercises on this list.
2. Glute Kickback
Kneel on the floor with your arms out in push up position, hands under shoulders. Pull your abs in and keep your back straight, your head should be in alignment with your shoulders. If you want, you can add a weight and place it behind your knee. Squeezing the weight, flex your foot and lift your heel up to the ceiling squeezing your glute and then bringing it back down.
3. Cable Glute Kickback
This exercise is similar to the glute kickback obviously, the only difference is that now you’re standing up. The first step is to attach an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack and grab the sides for support. Keeping your knees slightly bent and your abs and glutes tight, perform a kickback.
4. Glute Bridge
If you haven’t figured it out by now, glute exercises are the best workouts for a bigger butt. The glute bridge is a great exercise for activating glutes and optimal hip extension. Although you may feel awkward if you’re in the gym, they’re worth it! Make sure you are extending through your hips while doing glute bridges. Ideally, when you are in the glute bridge you’d be in a slanted but level line from your knees to your shoulders.
5. Single Hip Thrust
It is important here to bring one knee to your chest when you’re doing a single leg hip thrust. Follow the same techniques as the hip thrust, making sure to engage your abs and squeeze your glutes, not relying on your spine.
6. Barbell Hip Thrust
If you couldn’t tell, hip thrusts are clearly key to give your booty a good workout. Place your upper back on a bench with the barbell across your hips. Keep your feet firmly on the ground and perform the same movement as your normal hip thrust. Try not to hyperextend your back during this exercise.
7. Barbell Sumo Deadlift
This exercise is really engaging your glutes and abs, so it is essentially perfect for gaining a bikini body. Start in a semi-squat position with your back flat and your chest up. Press through the knees until the bar is at shin level, then hinge at the hips as you would a regular deadlift.
8. Bulgarian Split Squat
What a name amirite? The name is complicated, the move isn’t as much. Place one of your legs on an elevated surface with your knee bent. Put your ankle on whatever you’re using to support your leg (an incline bench can be used as a good support). Kneel down to start. Make sure your knee is not way over your toe to start off in a 90-degree bend. Straighten your supporting leg to stand up and make sure the movement is controlled. Then bend again and repeat.
9. Frog Pumps
This is another glute focused exercise that is a variation on hip thrusts. This workout is perfect for your glutes because it removes your quads and hamstrings from the exercise. What you do is lay down and press the soles of your feet together while your legs are in a butterfly position. Then, press your hips up into the air and back down squeezing your glutes.
10. Frog Reverse Hypers
A reverse hyper machine may be rarer in regular gyms, but this exercise is perfect for getting a good workout. You can try doing it on a regular bench too. Since it is a reverse frog pump you will be laying on your back to do the opposite of a frog pump to engage muscles that you can’t when you do them normally.