Building a bigger, rounder butt is a goal for many women today. These exercises focus on your glutes and thighs to help you get the curvy shape you want. The best part is you can do all of these moves at home without any equipment. You just need a little space and the will to work hard.
These bum and thigh exercises help you build muscle in all the right places. When you do them the right way, they make your butt look bigger and more lifted. They also make your thighs stronger and more toned. A lot of women see results in just a few weeks when they do these exercises often.
Today, we will show you 8 exercises that can help you build your dream booty. These moves work the muscles that make your butt look round and full. You can do them in your bedroom, living room, or even outside. All you need is yourself and the drive to get the butt you have always wanted.
1. Deep Squats
Deep squats are one of the best moves to make your butt bigger. They work the big muscles in your glutes and make them grow. The deeper you go, the more your butt muscles have to work. This exercise also makes your thighs strong and helps give you that lifted look from behind.
Stand with your feet a bit wider than your shoulders. Point your toes out a little. Squat down as low as you can go while keeping your chest up. Make sure your knees track over your toes. Push through your heels to stand back up and squeeze your butt at the top.
Do 15 to 20 deep squats, then rest for 30 seconds. Focus on going as deep as you can each time. The deeper you squat, the more you work your glutes. This move will help make your butt rounder and more lifted. It also helps make your legs stronger for daily things like walking up stairs.
2. Bulgarian Split Squats
Bulgarian split squats are great for building a bigger butt one side at a time. This move really targets your glutes and makes them work hard. It also helps fix any differences between your left and right side. A lot of women love this exercise because it gives fast results for butt growth.
Stand about two feet in front of a chair or couch. Put the top of one foot behind you on the chair. Lower your body down by bending your front knee. Keep most of your weight on your front leg. Push back up through your front heel.
Do 12 to 15 reps on each leg, then rest for 45 seconds. Make sure you feel this mostly in your front glute. This exercise will help build mass in your butt muscles. It also makes your thighs more toned. As you get stronger, you can hold something heavy to make it harder.
3. Glute Bridges
Glute bridges are perfect for making your butt muscles grow and get stronger. This move lifts your butt up and makes it look more round. It also helps with lower back pain that many women have. The best part is you can really feel your glutes working during this exercise.
Lie on your back with your knees bent and feet flat on the floor. Your feet should be about hip-width apart. Push through your heels and squeeze your glutes to lift your hips up. Hold at the top for a second, then lower back down slowly.
Do 20 to 25 glute bridges, then rest for 30 seconds. Focus on squeezing your butt muscles as hard as you can at the top. This will help build the muscle you need for a bigger butt. This exercise also helps make your core stronger and can help you have better posture.
4. Reverse Lunges
Reverse lunges are great for working your glutes while also toning your thighs. This move helps build the muscles that make your butt look lifted and round. It also helps with balance and makes your legs stronger. Many women find reverse lunges easier on their knees than forward lunges.
Start by standing with your feet together. Step one foot back and lower your body down until both knees are bent at 90 degrees. Your front knee should stay over your ankle. Push through your front heel to step back to the start.
Do 12 to 15 reverse lunges on each leg, then rest for 45 seconds. Make sure you step back far enough so you can get a good lunge position. This exercise will help tone your butt and thighs while making them bigger. It also helps you get better at balance and moving around each day.
5. Single-Leg Glute Bridges
Single-leg glute bridges make your butt work even harder than regular bridges. This move helps build each side of your butt separately and makes sure both sides get strong. It also makes your core work harder to keep you steady. This exercise is great for women who want fast butt growth.
Lie on your back like you did for regular glute bridges. Lift one leg up and keep it straight. Use your other leg to push your hips up while you squeeze your glute. Keep your raised leg still and focus on using just one butt muscle.
Do 10 to 15 reps on each leg, then rest for 45 seconds. This move might feel hard at first, but it gets easier as you get stronger. Single-leg bridges help build bigger glute muscles faster than doing both legs together. They also help fix any weak spots in your butt muscles.
6. Sumo Squats
Sumo squats work your glutes from a different angle than regular squats. The wide stance makes your butt muscles work harder and helps build the outer part of your glutes. This gives you a wider, more round look from behind. Many women love how sumo squats make their butt look bigger and more shapely.
Stand with your feet much wider than your shoulders. Turn your toes out at about 45 degrees. Squat down by pushing your hips back and bending your knees. Keep your chest up and make sure your knees track over your toes. Stand back up and squeeze your glutes.
Do 15 to 20 sumo squats, then rest for 30 seconds. Try to go as low as you can while keeping good form. The wider stance will help target different parts of your glute muscles. This exercise helps build a bigger, rounder butt and also makes your inner thighs stronger.
7. Wall Sits
Wall sits might seem simple, but they are great for building bigger glute muscles. This move makes your butt muscles work hard to hold you up. It also builds the endurance you need to do other exercises longer. Wall sits help tone your thighs and make your whole lower body stronger.
Stand with your back against a wall. Slide down until your thighs are parallel to the floor, like you are sitting in a chair. Your feet should be about shoulder-width apart. Hold this position and make sure your butt muscles stay tight.
Hold the wall sit for 30 to 45 seconds, then rest for 30 seconds. Focus on pushing your back into the wall and keeping your glutes tight. This exercise helps build the strength you need for bigger butt muscles. It also helps make your legs more toned and can make daily activities feel easier.
8. Step-Ups
Step-ups are great for building bigger glute muscles while also working your thighs. This move copies the motion of walking up stairs, but it makes your muscles work harder. It helps build the power and strength you need for a lifted, round butt. A lot of women see fast results from doing step-ups often.
Find a sturdy chair, bench, or step that is about knee height. Step up with one foot and push through your heel to bring your other foot up. Step back down slowly, one foot at a time. Make sure the foot that steps up first does most of the work.
Do 10 to 12 step-ups on each leg, then rest for 45 seconds. Focus on using your glute muscles to power yourself up onto the step. This exercise helps build bigger butt muscles and also makes your legs more toned. As you get stronger, you can find a higher step or hold something heavy to make it harder.
Conclusion
Building a bigger, rounder butt takes time and hard work, but these 8 exercises can help you get the results you want. The key is to do them often and push yourself to work hard. Your glute muscles need to be challenged to grow bigger and stronger.
The best thing about these exercises is that you can do them at home without any special equipment. You can start doing them today and begin working toward the butt of your dreams. As you get stronger, you can do more reps or add weight to make the exercises harder.
Start by doing 3 to 4 of these exercises in a row, then rest for 2 minutes. Do this 2 to 3 times for a complete workout. Try to do this workout 3 to 4 times a week for the best results. Remember that building bigger muscles takes time, so be patient and keep working hard.
Make sure you eat enough protein to help your muscles grow. Your butt muscles need good food to get bigger and stronger. Also, make sure you get enough rest so your muscles can recover and grow between workouts.
So grab some water, put on your favorite workout clothes, and start building the bigger, rounder butt you have always wanted. With these 8 exercises and some hard work, you will start seeing the results you want. Your confidence will grow along with your curves.
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