How to Get a Bigger Butt Through Exercise

A butt in line

Under normal circumstances, people are trying to lose a big butt. But there are a percentage of people who have a flat backside and want to actually beef it up a touch. The way to make this work is by not wasting time with stuff that doesn't matter. Instead, you need to focus right in on working the muscles of the butt. You can do this with some dedicated exercises that target this area.

Things You'll Need

• Dumbbells
• Chair

Instructions

1. 

   Run up hills. Find a hill that is about a tenth of a mile long. Start at the bottom and run up to the top. Turn around and walk back down. Now side step your way up the hill and walk back down. Now face the other direction and side step up the hill again and walk back down. Now turn around and run up the hill backward and walk back down. Do this whole circuit four to six times.

2. 

   Do some step-ups. You are going to need a chair, a bench or a platform to do them. Stand behind the platform with dumbbells in your hands. Now step up on top leading with the right foot. When you step up keep the opposite foot off the platform. Instead, bring the knee up in the air as high as possible. Do a series of reps with one leg and then switch.

3. 

   Do some dumbbell squats. Squats are one of the best routines for working the leg muscles, especially the glutes, which are the butt muscles. Hold dumbbells in your hands and perform squats.

4. Do leg presses. These are done on a leg press machine. Sit in the chair and place your feet on the platform so your knees are bent 90 degrees. Push the platform up and release the safety pins. Slowly lower the weight down until your knees come close to your chest, then push it back up.

5. 

   Perform lunges. Most people have a love/hate relationship with these exercises. These exercises work all of the leg muscles, but they essentially target the butt. Hold two dumbbells, take a giant step forward and bend both knees. Then stand back up and take a giant step forward with your other foot and bend the knees. Walk across the room for a series of steps.

6. 

   Do one-legged pulses. These are done with nothing but the weight of your body. Stand on one foot. Bring the other leg behind your body and lightly touch the floor with your toe for balance. Bend forward at the hips and lift your back foot off the floor. Do a slight one-legged squat with your leg that is planted and then come back up. Do a series of reps and then change legs.

Tips & Warnings

• When you are doing the leg press, do not lock out your knees when you lift the platform up. Stop a couple inches shy. This will put less stress on your knees. When doing walking lunges, make sure not to touch the floor with your back knee. Keep it about 2 inches away. When you are stepping forward, make sure your front knee doesn't come past your ankle. When you are doing one-legged pulses, do them in short, quick movements just like blood pulsing. When you lower yourself, you can lightly touch the ground with your back foot for balance if you need to.