Want Bigger Buns? Here's the Scoop on Making Your Butt Bigger

Woman with a sandy butt
Getty Images/Jordan Siemens

We'd all like to be able to shape our rears, right?  But is it really possible to get a bigger butt?

It's not easy building muscle and it's even harder to build it where you want.  And, the truth is, we can't always control the shapes of our bodies.

It's All About the Genes

Before we go any further, there are some important truths you need to know to avoid feeling like a failure if your body doesn't respond the way you want it to:

  • You can't choose where you gain weight. If you're lifting weights to put on muscle in your butt, there's no guarantee it'll show up there.  Yes, butt exercises can help you firm things up, but you can't really change the shape of your butt, at least not without plastic surgery.
  • The shape of your butt is primarily based on genetics. Take a look at your parents or other relatives and you'll probably notice that you have inherited some of their genes.  I know, thanks a lot for my flat butt, mom.
  • Doing lower body exercises (along with upper body training and cardio, of course) can help you build muscle but your genetics will decide how much your butt can really change.
  • There isn't a magic exercise that will make your butt change.  But there are some great moves that do target the glutes, so stay with me.

Exercises to Build a Better Butt

So, we've covered the fact that just doing exercises may not completely change the shape of your butt, but these exercises can help you build muscle and, of course, make you strong which is always a good thing.

Below are my absolute favorite exercises for working all the muscles of the glutes (there are three - The gluteus maximus, medias, and minimus).  Try putting these moves together into a workout, doing each one for about 10-16 reps, 1-3 sets, depending on your fitness level, and using enough weight that you can ONLY finish the desired number of reps.

  1. Squats
  2. Lunges
  3. Step Ups
  4. Deadlifts
  5. One-Legged Deadlifts
  6. Side Step Squats
  7. Donkey Kicks
  8. Bridge with Leg Drops

Don't Forget the Cardio

Yes, strength training exercises are great for building a better butt, but certain cardio exercises can also target the rear.

In a study done by Madonna Rehabilitation Hospital, researchers tested all the major cardio machines to see which ones targeted the glutes the most.

  • Treadmill jogging - They found that jogging on the treadmill involved the glutes the most, compared to the other machines, especially the recumbent bike, which was the least effective at targeting the glutes.  Want to try it?  Here's a great treadmill workout to get your glutes moving.
  • Elliptical trainer - The elliptical trainer was also good at targeting the glutes, coming in second place to treadmill running.  This Elliptical Interval Workout will definitely kick your butt.
  • Sprints and Hills - Another study published in the American Journal of Physical Anthropology studied a variety of activities to see which targeted the glutes and found that sprinting is one of the best things you can do for your butt.  Try this Sprints and Hills Workout to burn calories while working your buns.

Great Lower Body Workouts

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