Exercises for a Big Butt

Having a big butt can cause low self-confidence, but a tiny butt can often have the same effect. If a diminutive backside is an issue for you, focus on building the butt muscles -- or glutes -- with key exercises. Perform butt-boosting exercises using free weights and gym equipment that works muscles strategically.


Dumbbell Boost

Dumbbell squats work your glutes and thighs at the same time. Stand with your feet shoulder-width apart and hold the dumbbells at your sides. With your back straight, core tight and gaze fixed forward, lower yourself by bending your knees. Once your thighs are parallel to the floor, stand up and repeat for 10 to 12 reps. Make this exercise more intense by jumping explosively in place without the weights.

Leg Press Power

Leg presses are typically executed on a leg press machine -- a standard piece of equipment in most gyms. Sit on the seat with your feet shoulder-width apart on the plate. After pushing the plate up and flipping the safety handles over, lower it toward your body. Once your knees form a 90-degree angle, push up and repeat 10 to 12 times. Do not completely lock your knees when pushing up.

Glute-Building Lunges

Lunges are performed with a pair of dumbbells. While holding the weights at your sides, step forward with your right foot and lower your body by bending both knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up and lunge forward with your left leg leading. Continue to alternate your lead leg until you've done 10 to 12 reps with each.

Step-Up and Build Up

Step-ups are performed with a weight bench or stepping stool and a pair of dumbbells. Stand behind the bench, with your feet hip-width apart and the weights at your sides. After stepping on the bench with your right foot, step up with your left foot. Step down leading with your right, step up leading with your left and step down leading with your left. Start again with your right foot leading and continue in this alternating pattern until you've done 10 to 12 reps leading with each leg.

Bottoms Up

Butt raises are performed with an exercise ball. Lie flat on your back with your heels propped up on a ball. In a controlled motion, press into the ball, lift your hips up and squeeze your glutes forcefully. Slowly lower and repeat 10 to 12 times. Keep your knees slightly bent throughout the motion.


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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.