How to get a bigger buttock with exercise at home?

The key to get a bigger bum is doing right exercises.

It’s no different than a bodybuilder increases his muscle size to increase his body size, you need to focus on intense weight-bearing bum exercises to get bigger buttocks.

With these 15 body-weight exercises, you can easily design your own butt workout plan at home without going to the gym. Here are they:

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Glute Bridge

  • Step 1: Lie on your back with your feet hip-width distance apart and arms extended down by your sides, palms on the floor.
  • Step 2: Bend the knees. Press your low back and feet into the floor.
  • Step 3: Lift the hips as high as possible and squeeze your glutes as you are raising up on the ball at your feet. Hold for 3 seconds then return to the ground.

Repeat for reps.

Advanced:

If your glute is stronger, try this advanced rep, which is called marching glute bridge:

  • Step 4: After doing all three steps as stated above, lift your right foot off the ground, point the knee toward your chest until it makes a 90-degree angle then put it back to the ground.
  • Step 5: While keeping your hips lifted, repeat on the other side.

Complete 3 sets of 5 to 10 reps at total, as your body allows.

Jumping lunge

  • Step 1: Stand on your feet and keep them shoulder-width apart.
  • Step 2: Drop into a lunge by jumping your right foot back and left foot forward, bending both knees
  • Step 3: Jump both feet back to starting point and repeat on the other side.

Advanced:

If you’re stronger, try not hopping your feet back together. Instead, switching them midair and dropping immediately into a lunge each time.

Complete 3 sets of 5 reps in total.

Bodyweight squat

  • Step 1: Stand on your feet and keep them hip-width apart.
  • Step 2: Breathe in. Bend your knees until the thighs are kept parallel to the ground. Remember to keep your back straight, send your butt back, and the movement should come from your hamstrings, glutes, and hips, not your quads and knees.
  • Step 3: Return to the starting point.

Advanced:

At a harder level, try this rep:

  • Step 1: Stand on your feet and keep them shoulder-width apart.
  • Step 2: Breathe in. Drop a squat while keeping your chest up and lowering your bum until the thighs are parallel to the ground
  • Step 3: Hop up as high as possible until both of your legs are straighter, using the arms as necessary
  • Step 4: Land on the ground with bent knees (for impact absorption to help you avoid knee pain)

Complete 3 sets of 10 reps in total.

More advanced:

  • Step 1: Stand on your feet. Keep them together and hands placed at the chest.
  • Step 2: Hop both feet wide and bend your knees to form a wide squat while tapping your right hand to the floor. Remember to keep your thighs parallel to the ground.
  • Step 3: Return to the starting point. Repeat on the other hand.

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Exercise machine

This is the most expensive investment out of three gears listed here but I promise, it won’t let you down.

The guided motion of this device allows you to track easily which groups of muscles are exercising so you can benefit this point to work your glutes.

This article will take a look at 11 best exercise machines out there. Take a peek to know more!

Dumbbell

Walking lunge

  • Step 1: Hold 2 dumbbells. Keep your shoulders back and down with straight arms.
  • Step 2: Step your right leg forward, lower the hips until your left thighs are parallel to the ground while the right leg creates a 90-degree angle. Press your right heel into the floor.
  • Step 3: Return to the starting position.
  • Step 4: Repeat on the other side.

Complete 4 sets of 10 reps in total.

Advanced:

To increase the hard level of this exercise, try it with a hard box or a bench at your knee height. Here’s how to do it:

  • Step 1: Similar
  • Step 2: Lift and place your left foot in the middle of the box
  • Step 3: Straighten the left knee to come to a standing position on the box. Remember to keep your shoulders back and chest up. Hold it for one second.
  • Step 4: Lower your body back to the starting position gradually. Repeat on the other side.

Band

Lateral Band Walk

  • Step 1: Loop a workout rubber band around your legs (keep it above the knees). Stand on your feet and keep them hip-width apart. Hold your hands on the chest.
  • Step 2: Bend both knees and drop into a squat. Remember to push your hips back and keep the back flat.
  • Step 3: Remain tension on the rubber band, step to the right and then to the left in a slow, shuffling motion. Pay attention to the equal quantity of steps in each side.

Quadruped Hip Extension

  • Step 1: Keep a rubber band looped around your legs and above the knees. Get on your hands and knees while keeping your abs bracing and your back straight.
  • Step 2: Raise one leg up until it creates a straight line with your torso, remains your back straight
  • Step 3: Pause for one second then return to the starting position. Repeat on the other side.

Conclusion

More than aesthetic, bigger-butt exercises helps to strengthen the glutes to save you from low-back pain or other types of dysfunction, especially if your jobs require hours of sitting.

It is essential to incorporate bum exercises into your programming.

And I hope the ultimate guide above has given you the best answer of “how to get a bigger buttock with exercise at home?”