In order to make your butt look bigger, you need to increase the size of your butt muscle with a strength-training program that is designed to stimulate muscle growth. Completing exercises that effectively target the butt muscle and doing the exercises at the appropriate volume and intensity will increase the muscle’s size.
The Butt Muscle
The muscle located at the butt is the gluteus maximus and it is the strongest muscle in the body. To make your butt bigger, participate in a strength-training exercise program that is designed to increase the size of the gluteus maximus. A muscle-building program utilizes a significant number of exercises that are done frequently and at high volume.
The glutes contract to extend and abduct the hips. To stimulate muscle growth, complete three exercises during each session. Exercises that are effective at developing the gluteus maximus include squats, lunges and step ups. To complete squats, place your feet shoulder-width apart with toes pointed forward. Push your butt backward as you bend your knees and lower down into a squat. Keep lowering down until your thighs are parallel with the floor. To complete lunges, take a large step forward with one foot. Lower your back knee down until it nearly touches the floor. Repeat with the opposite leg. To complete step ups, stand in front of a box or step and place one foot entirely on the box. Rise up onto the box, bringing your back knee up toward your chest. Complete all repetitions of one leg before switching to the other leg.
Each time you complete an adequate amount of exercises that target your butt muscle, your muscle is broken down and damaged. When your muscle heals, it does so at a larger size. Therefore, you want to exercise as often as possible while still allowing the muscle to heal. Work out three days per week, on nonconsecutive days. For example, you could work out Mondays, Wednesdays and Fridays, or Tuesdays, Thursdays and Saturdays.
Dr. Joseph Chromiak of the National Strength and Conditioning Association states that a muscle needs to undergo at least eight sets that specifically target that muscle in order to stimulate growth. Complete three sets each of squats, lunges and step ups, with each set being eight to 12 repetitions. Rest one to three minutes in between each set and exercise. If needed, utilize dumbbells during the exercises. Choose a resistance that allows you to complete the assigned number of repetitions, and increase the weight you’re using if you can complete more than 12 repetitions.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.