Ripped Fitness Tips

3 Best Exercises for a Bigger Butt

 

Almost everybody wants a bigger, rounder, fuller butt.   This desire is not specific to women these days; many man want to achieve this as well.  A fuller caboose makes your pants fit better, your body look stronger, and helps give the appearance of a balanced, athletic frame.

Not all of us are blessed with a beautiful derriere however.  The good news, though, is that targeted workouts and a high-protein diet can help us all put size and aesthetic curve onto our posteriors.  It just takes some time and determination.  There are many exercises that specifically target the muscles located in your butt.

But what are the BEST exercises for achieving this rounded back-side?  The 3 BEST ones are listed below.  Of course there are many others, but if you focus on these three, rest-assured you will see visible progress.  These three movements are described  below. (In this article, they’re described in a very basic way – this is merely an introduction).

1. SQUAT
   
   If you’ve ever exercised in any capacity before, you’ve likely done or at least witnessed a squat.  This movement is the baseline for all lower body training.  Start by standing straight with your feet shoulder-width apart. Next, bend at the knee until your thigh and shin are slightly below 90 degrees in relation to one another.  After reaching this bottom position, return to your original standing position.

   After you become comfortable with this movement, add weight to it.  Add either dumbbells to your side, or rest a barbell on your shoulders while performing this exercise.  Safely increase the weight over time to encourage muscle growth.

2. FORWARD LUNGES
   
   Forward lunges are a great lower body exercise.  While the squat uses the power of both legs for the movement, lunges isolate each leg.

   Start by standing straight (shoulder width-apart again) and then bending at the knee and stepping forward with one leg.  After the back leg’s knee hits the ground, stand back up to complete the motion.  Perform this on alternating sides.

   Again, after becoming comfortable with this movement, add weight to the exercise with either dumbbells in your hands or a barbell resting on your shoulders.

3. DEADLIFT
   

   The deadlift is essential to your lower body routine if you are looking to put on muscle size and muscle density.  Start by bending over, with a straight back, and your arms dangling down to the ground (the diagram above shows a weighted deadlift but it can be performed weightless as well).  Next, stand straight up using your hips to power yourself (and any weight) into an upright position.

   Like the squat and front lunges, slowly add weight to this exercise over time.  You will quickly see your buttocks muscles (gluteous maximus, gluteous medius, gluteous minimus) grow in size to reveal a fuller, stronger behind.

 

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