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Now repeat this with your other leg. Perform this exercise for a total of three to four sets of eight to twelve repetitions.

Beginners may have trouble balancing their body weight at first, but with practice, it will get easier. Cable kickbacks are excellent for building a big round butt.

This bigger butt exercise isolates your butt using a cable or pulley machine. We are now halfway through our bigger butt exercises.

The name of this exercise can be deceiving, as it not only works your legs but also gives your glutes a big workout. Using a leg press, place your feet slightly higher on the platform.

If you position your feet too low, you put more stress on the front of your legs and less on the glutes. When performing this exercise, concentrate on pushing with your heels and getting a good stretch at the bottom of the exercise.

For women, positioning the feet close together will put more emphasis on the outer sweeps of your glutes for adding roundness to your butt and giving you that feminine round butt look.

Positioning your feet wider apart will give you more range and provide for a deeper stretch at the bottom of the movement. Either way, both are excellent ways to round off your butt muscles and add thickness.

Also, try using one leg at a time. The only difference between this butt exercise and the standing lunges is that you keep moving forward one step at a time, rather than pushing back off your heel in the same spot.

Personally, I prefer this exercise over standing lunges. If you have a long hallway and have some heavy dumbbells, try walking the length of your hallway and back again without stopping.

Your butt and legs will be so tight they will feel like they are on fire! I find that wider strides target the gluteus better than shorter strides due to the extra stretch you get in the gluteus area.

If you are not feeling sore after doing this exercise, then definitely try it again with wider strides.

The deadlift is an excellent exercise that works the lower portion of your buttocks for making that smooth transition from your hamstring to your butt.

This exercise can be done with either a set of dumbbells or a barbell. Dumbbell deadlifts are just as effective and offer more benefits and exercise variations than barbells.

Last but not least, squats will not only tone your butt, but it is also one of the most proven exercises for building overall size when using heavy weights.

Proper form and execution of this exercise are essential. Getting your glutes to fire up with squats is not always easy, as your quads tend to take over the movement in most cases.

So for some, glute activation exercises prior to performing squats may be necessary. Squats will definitely kick your metabolism into high gear and they are also known to increase growth hormone levels in the body.

There are various foot positions that you can use. However, I prefer positioning my feet shoulder-width apart or slightly wider and angling them slightly outward.

I also suggest using a Smith Machine for added safety as opposed to a freestanding barbell. At least for beginners. I recommend starting this exercise with a lightweight for a set of 20 reps.

Rest minutes between sets and perform a total of 5—6 sets. While performing these exercises, try to concentrate on using your glute muscles with each repetition.

As you get more experienced, you can perform various routines with lighter weights and higher reps and sets, or heavier weights and lower reps and sets.

When you are finished, your glutes should feel tight and pumped, and soreness should kick in one to two days later.

If you are feeling this exercise more in your legs, then try positioning your feet wider. Research has shown that a wider stance targets your butt muscles more than a narrow stance.

I would recommend you try both and see which works best for you. If you are not performing this at a local gym or do not have a Smith Machine, you can also perform this with a kettlebell held firmly in both hands in front of you.

Or, you could use some dumbbells in each hand at shoulder position. Stair climbers are next on our list of bigger butt exercises. To make things easier for you to start exercising, I thought it would be helpful if I gave you a butt exercise program that you can follow for the next 12 weeks that is absolutely free to download.

The number 1 objective for these workout routines is to create muscle confusion. I know this may sound a bit odd for some.

But this is a great way to get your muscles to respond and grow. Keeping your muscles confused by routinely switching things up creates added muscle stress and thus helps keep them in a state of growth.

This can be accomplished by varying the weights or changing the repetitions each week. But also by periodically changing the routine itself each month.

Another great way to guarantee you hit all muscle fibers, both high and low twitch, is by using lighter weights for higher repetitions and heavier weights for lower repetitions.

These workouts are performed twice per week and we try to leave three rest days between workouts.

Always make sure to use a weight that you can use to complete the number of repetitions designated and not more. If you feel that you could do more reps, then you need to add more weight.

Before moving on to the download page, I suggest you read the following five common mistakes you must avoid if you want to be successful.

Now is not the time to go on a crash diet. Dieting will not only cause weight loss but also cause you to lose muscle.

If you are working out hard and eating healthy and natural foods, you will automatically burn off extra body fat.

Working out the same muscle group too often is counter-productive. After breaking down the muscle fiber you must give the muscles enough time to recover and grow.

If not, it will lead to muscle shrinkage rather than muscle growth. You must think like a bodybuilder. Glutes are a fairly large muscle group and need more time to recover than other upper body muscles.

Therefore, when doing the bigger butt exercises, train them no more than twice per week so your butt muscles have time to grow.

Muscles will not grow without adequate amounts of protein. Try to get at least one gram of protein per pound of body weight per day. If necessary, supplement with protein drinks to achieve that number.

Too much cardio exercise can also break down muscle tissue. Drop your cardio workouts to 15 minutes per session, but increase the intensity.

It is very important that you use proper form. Concentrate on feeling your glutes do the work and not your legs. When doing lunges, never let your knee extend past your toes.

And always make sure you are giving it your all. Feel the intensity and push yourself to the max. Maximum intensity will lead to maximum results.

Also, check out my ultimate guide on how to correctly perform lunges for bigger glutes that guarantee results!

Creating a mind to muscle connection before or during an exercise is essential to effectively tone and build any muscle group. Many are unaware of this and spend countless hours working out without seeing any results.

And your progress appears to be minimal to none. Your legs seem to be having all the fun and your glutes are suffering.

Many do not understand that just because you are doing the exercise, it does not mean you are working the muscle. In our case the glute muscles.

There is, however, a simple way you can fix this by using hip resistance bands. These can be used either before an exercise or even during the exercise.

Here are four band exercises you can do with hip resistance bands to get those glutes fired up! When you are performing these glute activation exercises make sure you place the band around the knee area.

And to always push the knees apart and keep the tension going at all times. The following is also a short video with more demonstrations on how to make your buttocks bigger by performing these glute activation exercises.

At the end of this glute warm-up session, you should be more than ready to begin doing your squats. Or any other glute exercise for that matter.

You may also want to try using the hip resistance bands while performing squats to make sure your glutes are activating during the exercise.

These are also great to use when doing leg presses. So give it a try. Last but not least, we do not want to forget the importance of consuming sufficient amounts of protein.

Include front lunges in your twice weekly strength-training sessions. Try reverse lunges to work your glutes, hamstrings, and legs.

To do a reverse lunge, place your left leg a step behind you. Lower your hips until your left calf is parallel to the floor and your right knee is bent at a degree angle.

Push off of your right foot and raise yourself up. Keep your back aligned with your hips, and use your glutes, quads, hamstrings and calves to push yourself upward.

Bring your left foot back to the starting position. Extend your right foot backward and repeat the reverse lunge on your right side.

Do 2 to 3 sets of 8 reps so that you get 8 reps for each side of your body. Include reverse lunges into each of your 2 weekly strength-training sessions.

Add glute kickbacks to isolate your glutes. Then, lift your right foot up towards the ceiling. You should feel the squeeze in the right side of your butt.

Hold the lift for 5 seconds before lowering your foot back to its starting position. Do this 12 to 15 times for 1 set. Then, repeat the same exercise on your left side.

Do 2 to 3 sets on each leg. You can also try weighted cable kickbacks to add more resistance as you gain strength.

Try hip bridges to work your glutes, core, and hamstrings. Lie down on the floor on your back with your arms at your sides, your knees bent, and your feet flat on the ground.

Then, lift your hips and buttocks off the ground until your body is in a straight line from your shoulders to your knees. Hold the position for 5 seconds, then lower yourself back down to the ground.

Repeat this 8 to 12 times to complete 1 set. Do 2 to 3 sets in each of your twice weekly strength-training sessions. Do 1 set on this side and then switch legs to work both side of your glutes equally.

Another option is to hold a dumbbell across your hips while you do the lifts. This will also add extra resistance. Do fire hydrants to work the sides of your glutes.

Start by getting down on all fours, preferably on a yoga mat or other comfortable surface. Keep your knee bent at a 90 degree angle and lift one leg outwards to the side so that the side of your leg is parallel to the floor.

Hold for 2 seconds, and then lower your leg back down to the starting position. Make the move more challenging by holding your leg up for longer and increasing the number of reps.

Try skater lunges. Skater lunges work your glutes, plus a number of other muscles in your legs. Start by standing with your feet shoulder-width apart.

With your left leg, step diagonally behind your right, and lower yourself into a lunge so that your knee almost touches the floor. Then, return to your starting position.

Do 2 to 3 sets of 15 to 20 reps on each side. If you want to increase the intensity, hold a weight in each hand while you do the exercise.

Method 2 of Cinch in your waistline or wear clothes that contour your hourglass figure. Anything that draws in at your smallest points is a safe bet.

Avoid tops or dresses that cinch in just below your bra or that cinch around the hip as these will diminish the appearance of your butt.

Opt for high-waisted pants, shorts, skirts, and jeans. High-waisted items will accentuate the smallest part of your waist and make it look even smaller, which will make your butt look bigger.

Look for items that use horizontal color blocking. Instead, wear items that have a horizontal divide between the waist and skirt or halfway down the skirt.

This will help to accentuate your backside and make it appear larger. Small, high back pockets and ones with eye-catching designs are great for giving the illusion of a bigger rear.

Stay away from jeans with big pockets or no pockets at all. Pair short, fitted skirts with high heels. Heels will make you naturally tilt your pelvis forward, making your legs look longer and your butt look bigger.

They also flex your calves, making your legs look more toned. Pairing heels with a short, fitted skirt will make your butt look even bigger.

No one will be looking at your butt no matter how great it is if you're constantly on the verge of falling over.

Wear padded panties under your clothing to add volume and curves. You can purchase special padded underwear online and in lingerie stores that are meant to make your butt look bigger.

Wear them under your clothing like regular underwear. Choose the level of padding that appeals to you. Method 3 of Incorporate 3 daily servings of protein-rich food in your diet.

Have a serving of a protein-rich food with each meal and you will get plenty. Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal.

You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Eat healthy fats in moderation to provide fuel for your workouts.

Opt for healthy, unsaturated fats instead of saturated and trans fats. Adjust your caloric intake to lose weight or gain weight if needed. Talk with your doctor to determine if you might benefit from losing or gaining weight.

Method 4 of Get a massage to enhance the appearance of your butt. A gluteal massage may help to improve the appearance of your rear.

Go for a full body massage and ask for them to pay attention to your gluteal muscles. Keep in mind that some massage therapists may not massage this area directly, but they may be willing to massage the areas around your buttocks.

It may make the skin glow and give the temporary illusion of tone, but your rear will not get magically bigger overnight. Try microcurrent treatments to make your butt look taut and toned.

Check with your local spa or a dermatologist to see if they offer microcurrent buttock treatments. This is a method of stimulating the muscle fibers in your buttocks to make them appear more toned and taut.

Getting a treatment done is roughly the equivalent of doing squats. Meet with a board certified plastic surgeon to discuss surgical options.

Keep in mind that many celebrities have surgery to achieve a certain figure. Danny Gordon Certified Personal Trainer.

Danny Gordon. You have to have a healthy diet to support your glute muscles. So try to have healthy sources of protein with each meal and limit the amount of fat in your diet.

Not Helpful 0 Helpful 2. Michele Dolan Certified Fitness Trainer. Michele Dolan. It usually takes between six and eight weeks to see a noticeable increase in muscle size from exercise.

If you are thinner, you might notice results sooner. If you are heavier, it might take a little longer to see a change because of the additional fat covering your muscles.

Not Helpful 11 Helpful Unfortunately, no. While doing ab exercises may make your stomach flatter, it won't affect the size of your butt. Your genes determine where your fat goes when you gain weight.

Not Helpful 17 Helpful Squats, leg presses, lunges and deadlifts will all help increase your butt size. Not Helpful 44 Helpful It could take a month or two to start noticing serious results.

Although, your butt will gradually grow, so you might notice changes after two or three weeks. Not Helpful 38 Helpful There is no such thing as a big enough butt.

It all depends on personal preference. You should be the judge of how big you want it to be, you don't need anyone else's opinion on the matter.

Not Helpful 23 Helpful It's a cultural fashion thing. In some cultures bigger butts are considered attractive, so women want them, in other cultures women go for smaller, more shapely butts.

Not Helpful 7 Helpful Do whatever you like or feel you can manage. It's best to mix it up a little. Not Helpful 3 Helpful I am 26 years old and have a very small buttocks.