9 Exercises To Make Buttocks Bigger That Aren’t Squats

Sculpt your dream booty with these nine exercises designed to quickly and effectively to make buttocks bigger.

So if you’re serious about your butt, follow this 15-minute list designed specifically to get those defined buttocks you’ve always dreamed of in no time! These exercises works absolutely every muscle in the area, so you’ll have nothing left to do but tone up.

Now, How To Make Your Buttocks Bigger With Exercises At Home!
1- Arabesque

Body-weight exercises that target Gluteus Maximus, Hip Abductors

1. Stand with your feet spread apart at the hips, with your right arm raised to the ceiling.
2. Extend your right leg backward and raise it from 12 to 18 cm, with your knee facing the ground and toes pointed.
3. Lower it and repeat 15 times.
4. Make 15 repetitions with the knee facing right.
5. Repeat on the left.

 

2- Fire hydrant

It is an single joint exercise that focuses on the gluteus muscles, also as your core to stabilize your body.

1. Get down on your hands and knees with your palms flat on the mat, shoulder-width apart.
2. Keep your back and neck straight and look forward.
3. Keep your right knee at a 90-degree angle.
4. Holding your knee bent, raise one leg out to the side until your thigh is parallel to the floor.
5. Keep your pelvis stable. Then lower the leg to the beginning position.
6. Do 15 reps on each side.

 

3- Donkey Kick

Targets: Gluteus Maximus and Medius, Hamstrings

1. Get on all fours and raise your right leg to hip height, with your knee bent at 90 degrees.
2. Extend your leg as if you were going to kick the ceiling.
3. Return it to the starting position and repeat about 30 times ( each side).

 

4- Resistance kickback

Glut kickbacks is body-weight exercises that target the buttocks.

1. Wrap the resistance band around one foot and keep the other end under your knee.
2. With a flexed foot, toes pointing down toward the floor, extend and raise your left leg so your foot is higher than your butt.
3. Engage your abdominal muscle as you slightly shift your weight to the side, but keep your butt steady. Carefully bring the foot back.
4. Do 15 reps on each side.

 

5- Plank leg raises

The following workout will make your hip flexors and lower back work difficult.

1. Begin in a high plank position with your feet hip-width apart.
2. Lift your leg, being careful not to arch your back, and hold for as long as you can. Lower leg. Repeat.
3. As you are doing the leg lifts, hold your spine in a neutral position.
4. keep your head in line with your neck.
5. Breathe out and squeeze the butt muscles as you lift one leg.
6. Do 15 reps on each leg.

 

6- Leg raise

Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings

1. Lie down facing upwards with knees bent and feet spread apart at the hip.
2. Extend your right leg 10 cm above the ground.
3. Raise your hips about 15 cm, then lower them 1 cm above the ground.
4. Repeat it 20 times; and switch legs.

 

7- Reverse plank hip lift

This exercise will help you tone your abdomen, glutes, lower back, and triceps.

1. First, position the chair against a wall to prevent it from losing stability.
2. Next, with your back towards the seat, place your hands with your fingers facing the spine while pushing on your abdomen and buttocks,
3. Bend your arms and come down without touching the ground, like you want to sit down.
4. Go back up to stretch your elbows and repeat.
5. Keep your feet steady and spread out to the width of your hips.
6. Make it 15 reps.

 

8- Lateral leg raises

A good glut exercise you can do at home with just your body-weight. It’s very simple.

1. Begin on your hands and knees with your palms flat on the mat, shoulder-width apart.
2. Engage your abdominal muscle, and slowly raise and straighten one leg up to the side until it is in line with the hip.
3. Hold for several seconds and return to the starting position.
4. Do not shift too much weight to the side and keep your back flat.
5. Do 15 reps on each side.

 

9- Glut bridge

It strengthens the buttocks, the hamstrings, the hip muscles and the muscles of the lower back. The buttocks bridge also makes an excellent exercise for those who spend long hours sitting in the office, since it strengthens the spine and enhances posture.

How to do it:

1. Lie down facing upwards with your knees bent and feet hip-width apart.
2. Lift your buttocks and bring your knees together.
3. Hold the position counting to 2, relax your knees and lower your butt so that it is 1 cm off the ground.
4. Repeat 30 times.
5. Do another round of 30 with your knees apart without touching the ground.

Well, you have no excuse to get the firm buttocks you’ve always dreamed of, no more waiting!