If you’ve ever searched Google for “exercises for bigger, rounder butts” then this article is for you. There are plenty of ways to work your glutes that can help firm up your bum and make it more shapely. But as with any muscle in your body, the key to growing and firming them is by working them frequently and challenging them with different routines so they don’t get used to one type of exercise. Let’s discuss 10 Exercise Routines For Bigger, Rounder Butts For Every Lady
There are many exercises that can help firm up your butt and make it appear larger, rounder, and more toned. In fact, there are a variety of routines that will target different parts of your butt. We will show you 10 Exercise Routines For Bigger, Rounder Butts For Every Lady.
Depending on what part of your glutes you want to emphasize or how much time you have to exercise in a given day, there are exercises that work all the muscles in your glutes from several different angles.
Table of Contents
Squats
The squat is a tried and true move that can help firm up your butt and even help to define your quad muscles.
When you do squats, you’re actually targeting the gluteus maximus, which is the biggest muscle in your bum. It runs along your upper thighs and up along your glutes.
Squats can help firm up your bum, improve your posture and even help you lose weight from your belly. But squats shouldn’t just be reserved for your lower body.
You’ll also be working your core muscles to ensure you’re maintaining proper form and keeping your back from rounding as you squat down.
As you squat down, make sure you’re keeping your knees in line with your toes. If you let your knees cave in, you could end up injuring your knees.
Lunges
Lunges are a great way to firm up your glutes and strengthen your quads.
This move is often performed with dumbbells, but you can do lunges with a weighted barbell or even with a kettlebell to help increase the difficulty.
Lunges are best performed in a stationary position of with a very low-paced walk across the room. Lunges are great for toning up your calves, hamstrings and glutes without putting too much pressure on your knees.
If you have knee problems, you may want to avoid lunges and do other exercises instead.
Deadlifts
While squats are great for working your quads, deadlifts are great for toning your glutes and hamstrings.
Deadlifts are often performed with a barbell, but if you have shoulder problems, it’s best to avoid the move altogether. If you have no shoulder issues, it’s best to use a trap bar because it distributes the forces more evenly across your back and joints. Deadlifts are an excellent core workout, and they also challenge your upper body.
If you’re new to deadlifts, you may want to start out with lighter weights in order to get used to the movement and form.
Hip Thrusts
Hip thrusts are an excellent way to target your glutes. You can perform this exercise with a barbell, a weighted plate or even a sandbag.
When you do the hip thrust, you want to keep your knees in line with your toes and push through your heels to thrust your hips up.
Hip thrusts target your glutes, but they also help to strengthen your quads.
Step-Ups
Step-ups are an excellent exercise if you want to increase your overall leg strength and tone your quads and calves. When you do step-ups, you’ll be targeting your quads more than your glutes, but you’ll still be improving the appearance of your bum.
If you have knee issues, you may want to avoid this exercise. If you have no knee issues, step-ups are a great way to improve your overall leg strength and tone your lower body.
When you do step-ups, make sure to keep your weight in your heels as you step up onto the platform or box.
If you’re stepping up with your weight on your toes, you may strain your Achilles tendon.
Exercises that can help build your hamstrings and quads as well.
Hamstring curls – This is one of the most common moves in the gym. While it’s great for targeting your hamstrings, it also works your glutes.
Hamstring curls can be performed with a barbell, a dumbbell, or even a resistance band. For best results, make sure you’re not letting your back arch as you curl the weight up. Squats are an excellent overall leg exercise that targets your quads, glutes and even your core. When you d
o squats, make sure you’re keeping your back straight and your knees in line with your toes. When you reach the bottom of the squat, make sure you’re pushing through your heels to push back up to a standing position.
Bottom Line
As you can see, there are many different types of exercises that can help you build your glutes; as we have shared via 10 Exercise Routines For Bigger, Rounder Butts.
No matter what type of exercise you do, make sure you’re properly warming up your muscles before you start your routine, and always remember to stretch after you’re done.
Genetics do play a role in how toned or muscular certain parts of your body are.
However, you can help your body look the way you want it to by eating the right foods; and making consistent time for exercise.