9 Exercises To Increase The Buttocks Quickly

The most crucial thing in toning the buttocks is consistency, not only in the exercises but also in a healthy lifestyle. Buttock training has established itself as one of the pillars of fitness. Beyond its aesthetic factor, this body part contributes to stability, balance, and power in other exercises, activities, and sports. If you want to tone them, you can’t miss our exercise guide to increase your buttocks quickly. Firm-toned and attractive buttocks demand an excellent exercise routine. How could it be otherwise? You will also train the hip, the quadriceps, and your middle zone. Perseverance and dedication are essential throughout the process, and consulting with a professional in case you seek specific results. How do I exercise the glutes correctly? Before I teach you a routine to train your glutes and tone your legs, you must assume certain fundamental principles. The first, perhaps the most important, is knowing that the buttocks are not a single muscle. Each gluteus is made up of three forces. So, depending on what you want to achieve, you must choose an exercise that serves to exercise one or the other .

The gluteus is divided into 3 muscles : gluteus maximus, gluteus medius, and gluteus minimus. Together, they help maintain balance, support the core, and participate in activities as routine as walking, running, jumping, standing up, sitting down, and more. Solid and muscular glutes will allow you to do this more efficiently. Let’s see a little more about the three muscles in this area.

• The gluteus maximus is the largest and is responsible for giving the general size of the gluteus.
• The middle is at the upper end of the gluteus maximus.
• The gluteus minimus is located below, at the lower end of the gluteus Maximus, and this is in charge of giving the gluteus its characteristic round shape.

Performing various exercises at random does not ensure that we are exercising these three muscles. The key is to work each of them through different movements and activities. A varied routine is essential to tone and shapes the buttocks, so you should avoid repetitive exercises or stick to just a couple of them.

Another of the bases to increase the buttocks is the correct diet. People should eat a diet rich in protein to increase muscle mass and decrease fatty tissue in the area. This is suggested by a study published in the Journal of the International Society of Sports Nutrition.

However, the eating plan varies greatly depending on goals, age, health status, BMI, etc. Ideally, you should consult with a nutritionist and a sports trainer.

Nine exercises to increase the buttocks easily

How could it be otherwise? As with routines for other muscle groups, exercises to increase and tone the buttocks require discipline, effort, and time before you see results. It is the combination of these three factors that, in the medium and long term, will result in significant, solid, and defined muscles.

Most of the exercises we have chosen can be done with or without weight so that they can be adapted quickly. They activate other surrounding muscle groups, almost always associated with the core. Please note them, and do not hesitate to try their variants to work the described sections that make up the gluteus muscle.

1. Deadlift

As indicated by a work published in the Journal of Sports Science and Medicine,  the deadlift, or deadlift, is one of the best exercises to work the gluteus maximus. It can be done with or without weight, but it is advisable to use dumbbells or bars. Adapt the importance in this way to your current capacities.

• Begin by standing with your legs shoulder-width apart.
• It is advisable to place the weight in front of you, with your arms stretched out or at your sides (it depends if you use a bar or dumbbells).
• Push your butt back and lower down to grab the bar or dumbbells. Situate your back with an arch, although make sure it follows a straight line.
• Ensure your hips are lower than your shoulders; the shoulder blades are retracted to adjust the lats. Keep your neck in a neutral position always: do not look up or down.
• Push your feet relative to the ground and lift the weight to execute the exercise. Hold this position for a few seconds, and then release.
• When you return to the starting position, you must contact the gluteus; this is where the effectiveness of the exercise is based.
• Perform 10 to 15 repetitions in sets of 5.

Again, it would be best if you tailored this exercise to the amount of weight you can lift at the time. Start with a low one so that you learn the technique, and if you don’t have weights or dumbbells on hand, you can improvise some with the things you have at the moment.

2. Squats, one of the best exercises to increase the buttocks

This is the best-known exercise to increase the size of the gluteus. There are countless positions to perform proper squats.

We recommend you start doing squats without weight, then add them gradually to exert more pressure on the muscles. Let’s see how to do a classic squat or classic Squat:

• The correct way to perform a squat is by standing up straight, preferably with your legs shoulder-width apart.
• Bend your knees as you pull your buttocks back a little. If you have never done this exercise, avoid going over the balls of your feet with your knees.
• Go down as far as you can and return to the start.
• The best way is to repeat this movement about ten times in sessions of 5.

If you feel that you are exerting force on the legs and as much on the buttocks, open them a little more and squeeze the latter. This will allow even more work for the gluteal and quadriceps area.

3. Sumo squat

This exercise is perfect for toning the middle portion of the buttocks. It is also known as the sumo squat and is so named because it mimics the pre-combat position of sumo wrestlers.

Although you can perform this exercise with two dumbbells (one in each hand), you can do it with just one in the middle of your legs (holding it with both hands). Of course, you can also start with just your body weight.

• Stand up straight, with your back straight, legs apart, and feet pointed out.
• Bend your knees until they are horizontal, then lower yourself down with the help of your weight.
• The idea is that you feel pressure in the buttocks  when you go down; this is what we seek.
• Repeat about ten times for five series.

The sumo squat can be difficult if you are not used to this type of exercise. If you can’t easily maintain a larger leg opening, try a slight one that will increase as you acquire the technique.

4. Jump Squat

Also known as the jump squat, this variant of the classic Squat is also used to improve endurance and muscular strength. A publication in the Journal of Sport Science & Medicine suggests this.

With the help of this type of squats, you can improve your general physical condition, which will help you to execute the exercises better to increase the buttocks. It differs in that when going up; the knees are stretched by performing a jump.

• Begin and complete a squat under the instructions of exercise number two.
• As you return to the starting position, push yourself up to the jump. Rest for a second and lower back down to complete a set of 10 to 12 repetitions.

As other exercises indicate, you do not need to overexert yourself when completing the movement. Try a couple of centimeters jump, and then encourage yourself to increase the height as the weeks go by.

5. Strides or lunges

This exercise is one of the most effective and with the best results. They are also known as lunges, and you can make their classic variant based on the following instructions:

• Stand tall, with your back straight, and simulate taking a step, stretching your leg forward.
• If you want to increase the difficulty level, use a weight or dumbbell and hold it in your arms. Bend your knees, go down, and come back up.
• Perform ten repetitions of 5 series.

6. Hip Thrust or hip lift

This is one of the best exercises to train all the muscles that involve the buttocks. Hip raises can be done both at home and in the gym. In addition, they allow you to add weight and adjust to the level of training.

• Sit on the floor with your legs bent and your feet hip-width apart.
• Rest your lower shoulder blade on a couch or gym bench.
• Bend your neck and fix your gaze on a specific point before your eyes.
• Then, raise your hips as far as possible and contract your buttocks.
• Hold this position for 1 second and then slowly lower, controlling your weight.
• The knees must form a 90° angle when raising the hip and be in the same vertical line as the ankles.
• Perform five sets of 10-12 repetitions.

The hip raise should be done with the muscles of the legs and buttocks, not the back, to avoid injury. If you want to include weight in the exercise, you should ensure that the bar or dumbbells remain in the center of the hip to maintain balance.

7. Banded Side Step

Do you have a couple of exercise bands at home? You can use them to your advantage to increase your buttocks quickly. It is an underrated exercise because most assume it is straightforward to do. Despite this, the banded lateral step requires all of the gluteal muscles and some of the hip muscles.

The exercise is also known as the banded side step, and you can do it at home without taking up a lot of space. A study in the Journal of Athletic Training suggests that placing the band at different heights allows you to activate other muscles, including the three that make up the glutes.

• Begin by standing with your feet shoulder-width apart.
• Place the resistance band at the height of your knees (higher or lower will translate into more effort).
• Bend your knees and hips slightly while keeping your back straight.
• Take a side step with the right leg at the end, of which you keep the left fixed on the ground.
• When your right leg completes the movement, do the same with your left leg.
• Then, do a new repetition starting the whole process on your opposite flank.

You can stretch your hands out in front of you in a boxer stance for balance if you wish. Stretch the band as much as your physical conditions allow it.

8. Gorilla squats

You may have heard of them under the name of gorilla squats. They are more demanding than they seem, so much so that their intensity is medium-high. Take note of how to do this exercise correctly:

• Stand with your legs shoulder-width apart and pointed slightly outward.
• Hang your arms naturally in front of you.
• Keeping your back straight and your gaze straight ahead, squat down until your knuckles touch the ground.
• Complete three series of 12 repetitions each.

As you gain stamina, you can spread your legs wider and wider; during the exercise, you also work on the internal part.

9. Donkey kicks

Let’s continue with other exercises to increase the buttocks at home, this time with the classic donkey kicks. Also known as donkey kicks, with their help, you also work the hip and abdominal muscles. Let’s see how to do them correctly:

• Get down on the ground in a four-legged position.
• As you do this, ensure your knees are at hip width and your hands are at shoulder width. Keep your back straight at all times.
• Begin the movement by raising your right leg. Do it with your knee bent and your foot flat.
• When you do the elevation, your other foot should not leave the ground; and your hip and pelvis must avoid arching.
• Return to the starting position and do the same with the other leg.
• We recommend completing four sets of 20 repetitions each.

Different exercises and activities to increase your buttocks

The glutes are directly and indirectly activated in dozens and dozens of exercises. Similarly, although they may not seem like it, certain activities start this muscle group with great intensity. We leave you like this with other things that you can include in your routine to complete the above:

• climb stairs
• Hiking.
• I am walking, jogging, and running.
• Hip thrust.
• Step-ups (squats on a step or a high surface).
• Cossack squat or cossack squat  (lateral squats in which one leg is stretched and the other remains static).
• Squats on the wall or wall sit (imitate the posture of sitting in a chair leaning against a wall for as long as possible).
• Back squat with a bar or back squat (classic gym exercise).

Have you not tried the exercises to increase the buttocks yet?

Regardless of gender and age, many people are concerned about having a physical condition that provides benefits in terms of health but also terms of aesthetics. After all, who doesn’t want to feel and look good?

One of the significant challenges when beginning any exercise routine is maintaining perspective and motivation. But now that you know these exercises to increase and strengthen the buttocks, this may be easier for you.

If you have doubts or want to progress based on obvious objectives, do not hesitate to consult a professional trainer to guide you. Also, consult about the training volume -series and repetitions- to adapt it to your needs.