What Exercises Will Help Me Get a Bigger Butt?

Having a bigger butt is just one part of the feminine trifecta — a flat stomach, a full figure, and a big booty. Here are four ways for getting a bigger butt.

The best way is through exercise. That’s right, exercise. In people who are fit, the shape of the buttocks is determined by the gluteal muscles or glutes, primarily the gluteus maximus and to a lessor extent, the gluteus medius and gluteus minimus. The gluteus maximus is one of the strongest muscles in the body and is used to extend and rotate the hip and leg. Weight lifters go to a gym and do squats, leg presses, and dead lifts to blast these muscles into shape. But here are four ways to build these muscles that don’t take nearly as much time or money.

Of course, if you have reason to believe you may be at risk, be sure to check with your doctor first.


Squat down, keeping your feet flat on the floor, pause, and stand up without using your hands or arms to help. Some people have difficulty squatting all the way down without falling backwards. In that case, don’t go all the way down. Just squat down as far as you can without falling over. If you need to, you can steady yourself with a chair or wall. If it’s still difficult, try just sitting and rising, preferably from a low chair or ottoman just high enough to keep you from falling. Start with as many as you can do comfortably and work up to twenty or thirty repetitions

Mule Kicks

Get down on your hands and knees, lift your left leg so that your thigh is straight out behind you, bend your knee at a 90 degree angle, then repeatedly press upward and hold. Again, start with ten if you can and work up to twenty or thirty. Then repeat with the right leg. If you have ankle weights you can use them to increase resistance for faster results.

Rear Hip Extensions.

In this exercise you stand facing a wall, a doorway, or counter top that you grasp to stabilize yourself. Then you lift one leg behind you as far as you can, keeping it straight. Start with ten and work up to twenty or thirty, then repeat with the other leg. Again, ankle weights will increase the resistance and the efficiency of the exercise.

Stair Climbing

And finally, my favorite exercise for getting a bigger butt is stair climbing. Climbing a flight of stairs requires you to work your glutes to the max. It works especially well if you take the stairs two at a time. Climbing a flight of stairs several times a day will take you a long way toward building a healthy body and getting a bigger butt.

If you don’t have a stairway where you live, you can always buy a stair stepper or stair climber machine. Either one does a good job of simulating climbing stairs, but they can be a little hard on the budget. An inexpensive alternative is one of several brands of mini-stair steppers. Most of them can be purchased for less than a hundred dollars. These units are small, compact and portable — and they do a great job of exercising your calves, thighs, and butt. When you use one, you’re not only getting a bigger butt, but a great aerobic workout as well.