Here’s where the rubber hits the road. These are some great exercises to get to started on building a bigger butt. If you don’t want to go bigger, you can just build a firmer butt and give it some lift. The difference is in the intensity with which you do the exercises. Less intensity will give you some firmness. Higher intensity will increase firmness and size.

The main muscle you’re going to workout is your Gluteus Maximus along with some supporting muscles. The Gluteus Maximus is the muscle you feel contract when you flex your butt cheeks. Your left and right Gluteus Maximus’ are also collectively and commonly know as your “Glutes” for short. Luckily it doesn’t take hours and hours of work to stimulate, tone and grow your glutes.

Make sure you stretch and warm up before doing the exercises. Also it is advised that you consult a physician before doing any of the following exercises, especially if you have a previous injury.

Here are the exercises:

Squats

Squats are the king of butt exercises. They also work your thighs and hips as a bonus.

  1. start by standing with your feet about hip width apart.
  2. Slowly bend your knees and get into a squatting position. A good point to stop is when there is a 90 degree bend in your leg. Make sure that your torso is straight and that your knees remain behind your toes. It’s important that you do not overextend your knees.
  3. Now press down on your heels and get back into the starting position.

You can hold weights at your shoulder if you wish to increase intensity
Do 3 sets of 10 to 14 reps.

Lunges

Lunges are an excellent exercise for work all the major muscles of your legs, including the buttocks. The description below is for what is know as a “Static Lunge”. You will not need to step forward or back, instead you will simply drop your knee down.

  1. Stand with your right foot forward and your left foot about 3 feet back
  2. Now bend your knees and lower yourself straight down towards the floor without going forward. Do not overextend your knee. It must not extend over the toes.
  3. Push yourself back up to the starting position.

Once you’re done a set as described above, switch legs so that your left leg is now forward and right leg is back.

Hold a weight in each hand to increase intensity
Work yourself up to 4 sets of 10 to 14 reps. 2 sets for each side.

Donkey Kicks

Also know as the “Hip Extension” this is and exercise that specifically targets the glutes, ie. your butt.

  1. Get down on your hands and knees and align your arms and wrists directly with your shoulders. Your knees should be in line with your hips.
  2. Lift your right leg until it is parallel to the floor. Make sure your foot is flexed and your knee is bent.
  3. Hold and squeeze your butt here for about 2 seconds.
  4. return to starting position and repeat for 15 reps.
  5. Now switch to your left leg and do the same as above.

Step Ups

Another great butt exercise for great butt building results as this will really help tighten up your glutes.

  1. Place your right foot on a step
  2. Push with your heel and slowly lift you body up
  3. Making sure that all your weight is on the stepping leg, lower down slowly until the foot of your free leg just touches the floor.
  4. lift you body up again and repeat
  5. Change legs and repeat the above

You can hold weights in your hands for greater intensity.
Do 3 sets of 10 reps for each leg.

One Leg Squat

This is a modified version of an advanced exercise, so I suggest you don’t try to this right off the bat. This will exercise your whole leg as well as your glutes.

  1. Get a chair and stand about a foot away from it
  2. Lift your left leg in front of you and grab your toes. If you can’t grab your toes then just keep the leg raised in front of you.
  3. Bend your right leg and slowly bring your butt towards the chair. Touch the chair with your butt , but do not sit down. The lower the seat of the chair the harder this exercise will be to do.
  4. Straighten your left leg and go back to the starting position.
  5. Change legs.

Do about 1-2 sets of 6-8 reps for each leg.
If your feeling adventurous skip the chair and go down as far as you can before returning to the starting position. This is very advanced so be careful!