Want to be that woman that has all the men turning their heads and all the women jealous? It’s possible to get that bikini booty and to fill out those apple bottom jeans if you’ve got the right workout strategies.
If you want a bigger butt you can be proud of, try out these 7 best exercises for a bigger butt.
Ask a fit woman with a big butt what she’s doing, and she’ll be sure to say squats first. We have no doubt. This is because squats cause your glutes to carry your body weight (as well as any weight your lifting) and to then forcefully contract to help you lift yourself back up.
2. Hip Thrusts
Hold, then repeat. Hip thrusts are easy, can be practiced anywhere, and really get your buttocks muscles squeezing.
3. Walking Lunges
Combine squats with walking lunges, and you’re booty is going to be sore the next day – but that’s a good sign. Your muscles are growing. Sink down into a lunge while walking forward.
As your lead leg bends, your buttocks and glutes are stretched and forced to carry a heavy load. Carrying dumbbells on your back/shoulders makes this exercise that much harder and that much better for a bodacious bod. Speaking of shoulders, here's a guide on how to get wide shoulders.
4. Toe Taps
Lie on the floor like you’re about to do crunches, but instead, alternate tapping your left toes and your right toes. It looks so simple and seems simple enough at first, but pretty soon you’ll feel the burn in your abs. You’re also hitting your glutes, and from all angles.
5. Squats With Kickbacks
We’re going to take the squat to a whole new level now. Instead of coming up simply from your squat, kick back one leg while extending your hands forward (think Superman/woman).
Repeat this movement 8-10 times and then switch to your other leg as the kicker. Squats hit your glutes hard enough, but you’ll feel the burn within your booty with each kick even more.
You want an even booty, and one way to do this is hitting both sides equally. With step-ups, the push-off to help you up onto the bench or step (with dumbbells for added weight) works all of your large leg muscles, especially your butt.
7. Quadruped Hip Extensions
Or, as we like to call it, the bucking bronco. This is yet another botty exercise that is deceptively simple, but amazingly effective. In fact, some exercise physiologists have argued it is the most effective glute exercise, even when compared to the ever-beloved squats.
Start on your hands and knees and lift your leg back, then bring it back to the starting position. Keep your core tight, your knees bent, and your hips squared. You might not feel the burn right away, but it’ll sneak up on you.
Did We Miss any big butt exercises?
Getting that Beyonce booty is as easy as 7 simple butt building exercises for women. When these butt exercises become a regular part of your workout, you’ll be sure to see and feel a difference.
The best butts aren’t shapely because of fat. They’re toned, strong, and perfectly springy thanks to great glute exercises. You can combine drop sets into a lot of these exercises, but listen to your body.
There are so many ways to work on getting the butt of your dreams, and we’ve covered 7 of our favorites. Do you have any awesome glute workout suggestions that have gotten you a happy booty?