5 Best Bodyweight Exercises For a Bigger Butt at Home

If you’re looking to build and sculpt your legs and booty at home, you’ve come to the right place.
Whether you’re a beginner or an advanced at fitness, basic principles still apply. You don’t need heavy gym equipment and supplements to become #bootygoals. We hand-picked the 5 best butt exercises from our Bellabeat Wellness Coach app that you can do at home with no additional equipment to sculpt and tone your legs and grow your booty!

How do I get a bigger butt?

The same way bodybuilders increase the size of their body by focusing on building muscle, you can make your butt bigger using specific exercises that target it.

To make your booty bigger, it’s important to focus on leg and glute exercises which will not only increase their volume but give you that peachy look.

Understand your body and live in sync with your cycle.

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Big bums are not only aesthetically pleasing, but they help you in your everyday life, especially if you sit a lot. With not enough walk breaks at work, your glute muscles transfer the strain to your lower back, causing back pain or other types of dysfunction.

To translate: there are many reasons why you should focus on building your glutes, besides appearance.

What exercises give you a bigger butt?

Exercises focusing on developing glute, as well as leg muscles are the best choice when talking about booty gains. With the help of our co-founder Urška, we created an amazing Booty Sculp program available with our Bellabeat Wellness Coach subscription with which you’ll get perfectly toned legs and a peachy bum.

These are our top 5 exercises to build your bootie at home.

5 Exercises for a Bigger Butt

How to do it:

1. Perform each exercise 15 times, with 30-second breaks between.
2. Do 4 rounds of all exercises.
3. Stretch thoroughly after finishing the exercises.

Sumo squat

Stand with your feet double the hip-width apart with your toes slightly turned out.
Bend at your knees until you reach a seated position, keeping your back straight and chest up.

Lying lateral leg raises

Lay on your hip, keeping your legs straight and support your head with your arm bent in the elbow.
Raise your leg keeping the muscles active.
Change legs after each set.

Lateral lunge

Stand tall with your feet parallel and shoulder-width apart. Step to the side, bending your leg in the knee, shifting your weight to the bottom leg. Keep your back straight and ensure your knee is not going over your toes.
Change legs after each set.

Jump squats

Stand with feet a shoulder-width apart and your arms in front of you.
Bend at your knees, keeping your back straight, and jump on your way back.

Pistol squats

Take any chair and stand in front of it with your feet a shoulder-width apart.
Keeping your back straight and your core engaged, bend one leg in the knee and slowly lower your body to the chair.
Change legs after each set.

In our Bellabeat Wellness coach, you can find these and many more exercises targeting all muscle groups ranging from your belly, legs, arms, and full-body workouts.

FAQ

When aiming to enlarge and strengthen your glutes, it’s crucial to focus on consistent training and proper nutrition for the best results.

What weight exercises are most effective for developing the glutes in women?

Weight exercises like squats, deadlifts, and lunges with added resistance from dumbbells or barbells are highly effective for glute development. Hip thrusts and glute bridges with weights can specifically target the glute muscles.

Can I do some floor exercises that target the glutes specifically?

Yes, floor exercises such as donkey kicks, fire hydrants, and glute bridges can target your glute muscles. These exercises require no equipment and can be effective with proper form.

What dietary changes can contribute to an increase in buttocks size?

A balanced diet with adequate protein, healthy fats, and complex carbohydrates can aid in muscle growth and recovery. Ensure you’re consuming enough calories to support your training regimen.

Which exercises are considered the best for enhancing the size of the buttocks?

Squats, deadlifts, and lunges are considered among the best exercises for enhancing buttock size as they engage the glute muscles effectively. Adding variations like sumo squats or Bulgarian split squats can also be beneficial.

How can I safely increase my glute size within a week through exercise?

Safely increasing glute size within a week is a challenging goal. Focus on exercises like squats, lunges, and hip thrusts with moderate to high reps and multiple sets. Ensure adequate rest and nutrition, but expect gradual progress rather than immediate changes.

What effective exercises can lift and shape the buttocks at home?

Effective at-home exercises include squats, glute bridges, and single-leg deadlifts using body weight or resistance bands. Plyometric moves like jump squats can also help lift and shape the buttocks.