Lately, it seems as if getting a bigger butt is something that everyone in the fitness world is working towards achieving. Having a booty that is large, round, and shapely shows that the individual has spent some serious quality time in the weight room doing compound and isolation exercises.

However, most think that in order to build a bigger butt, the exercises that they only need to do are the common known compound ones like squats, deadlifts, and lunges. But, this only will take one so far as they progress deeper into building a bigger butt. I’m going to let you in on some great exercises to incorporate into your routine, besides the common ones, to keep you progressing towards a bigger butt.

Utilizing both compound and isolation movements is key to build a bigger butt that is strong, round, shapely, and desirable.


Incorporating these exercises below will help to get you that bigger butt:

Barbell Hip Thrust

Often we see others doing 135 pounds and more on this exercise. However, make sure that before you start with weight you’re feeling activation in the glutes or else you won’t be working what you want to be working: your butt. Try starting out with 3 sets of 20 repetitions where you’re just doing body weight to really get that mind-muscle connection activated. Then, once you feel the burn in the prominent area, progress to a barbell and then weight.

Barbell Glute Bridge

Easiest way is to get down onto the floor to perform this exercise. Again, making sure you’re starting with the right weight and slowly working up to a desired amount.

Bulgarian Split Squats

I have a love/hate relationship with this exercise. During this exercise, it burns like none other, but the after effects are what are impressive. Over time, these’ll grow that booty for sure.

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Anterior Leaning Lunges

This exercise is extremely helpful for those especially with knee pain or issues. What’s great about this movement is that the torso isn’t upright, like with regular lunges. Instead, the torso of the body is in a forward position with an anterior lean. The big deal about performing with a forward lean is that it activated the hamstrings and glutes, which research has shown the regular upright torso lunges don’t do.[1]

Cable Romanian Deadlift/RDL’s

Yes, doing these with dumbbells is great, but using a cable machine [if you have access to one] is even better because of the ability to hit your glutes from different load-bearing directions. Try setting the cable low to mid-level to hit the butt in all different planes of motion.

When it comes down to it, being creative, mixing up your routine, and utilizing BOTH compound and isolation exercises is what will get you to having a bigger butt. With consistency, dedication, and a smart training program, you’ll have a bigger booty over time!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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