Get a Bigger Butt With This Foolproof Routine, Says Trainer
Get excited, because sculpting, toning, and getting those glutes into the best shape has never been easier. We chatted with Victoria Brady, a personal trainer on Fyt, who curated a foolproof routine that'll help you get a bigger butt, so listen up. (If you didn't already know, Fyt is the nation's largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for anyone.) According to Brady, this workout activates the muscles in your glutes to give your backside a much tighter, fuller appearance.
"Beginners should start without any weights first to become familiar with the form. Once you are comfortable with the form, grab a lighter set of weights (such as 5 to 10lbs), and intermediate/advanced can use weights heavier than 10lbs," Brady explains. She says this routine can be done two times a week to enhance results—just make sure to space them out at least 48 hours apart.
Okay, now let's get to it! Grab your dumbbells or kettlebells, yoga mat, water bottle, and towel—and gear up to sweat. Perform 12 to 15 reps of each movement, taking a 15-second breather in between exercises. Complete 3 to 4 rounds of each circuit, and rest for 1 minute in between rounds.
Read on to learn more about this regimen to get a bigger butt, and next, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Circuit One (15 reps x4) starts with the Goblet Squat
Kick things off with the Goblet Squat. You'll begin with your feet hip-width distance apart. Grab the head of a dumbbell with both hands, holding the weight at your chest, and tuck your elbows inward. Bring your body down into a classic squat, making sure your knees don't go over your toes. Keeping the dumbbell close to your chest will help with balance. Rise back up to standing, squeezing your glute muscles. That counts as 1 rep.
For this next exercise, you should stand with your feet hip-width distance apart, making sure your toes are pointed out. Grasp the dumbbell head or kettlebell with both hands. Make sure your spine remains straight as you lower into a squat and bring the weight between your legs. "While swinging the dumbbell upward to chest height," Brady explains, "straighten your knees and bring your pelvis forward, making sure to squeeze your glutes as you stand." This counts as 1 rep.
Now, let's move on to the Sumo Squat, which is the last exercise in Circuit One. Brady instructs to assume a wide stance. "Keeping the knees aligned with the toes, bend your knees, and lower your body into a squat position, holding a proud chest. With your back straight and core tight, raise back up to the starting position," she says. This counts as 1 rep.
Circuit Two (15 reps x4) starts with the Side Lunge
For Circuit Two, you'll begin with the Side Lunge. Stand up straight, making sure both feet are facing forward. Then, bring your left foot to the left side. Your left foot, knee, and hip should all be aligned before you squat down on the left side. Your right leg should remain extended while you perform a squat with your left leg. Then, head back up to the standing position by pressing up with your left leg and continue squeezing the glutes. Complete 15 reps for each leg.
Next up in these productive moves that'll help you get a bigger butt is the Stiff-Leg Deadlift. Position your feet shoulder-width distance apart, and hold a dumbbell in each hand. Brady continues to instruct, "Keep your legs straight without locking your knees and hinge your hips back while you slowly lower the dumbbells to your feet. When you feel your hamstrings and glutes stretch, begin to straighten your upper body up while squeezing your glutes." This counts as 1 rep. The dumbbells should remain close to your body throughout the exercise; keep things controlled and slow.
Glute Bridge with Dumbbell
Are your glutes on fire? We're not done just yet! It's time to move onto the Glute Bridge with Dumbbell. Position yourself on your back and bend your legs, making sure your feet remain flat on the floor. Put one of the dumbbells on your pelvic area, holding it in position. Use your heels to push your pelvis up until your torso and thighs become aligned. Hold this position for 30 seconds before bringing your pelvis back down to the ground. This counts as 1 rep.
Floor Glute Kickback with Dumbbell
For this final movement of Circuit Two that'll help you get a bigger butt, Brady instructs, "Get into all fours and place a dumbbell behind your knees (squeeze your leg muscles to keep the dumbbell still). Starting with your right side, extend your right leg back and up until your thigh is parallel with the ground and the sole of your right foot facing the ceiling. Contract your glute at the top of the exercise and hold for a second. Return to the starting position, ensuring your knee does not touch the ground." This counts as 1 rep. Perform 15 reps for each leg.