Exercises to enlarge and rotate the buttocks

Butt enlargement exercises

The back comprises the largest muscle group in the body. So-called gluteal muscles, known for their strength and rigidity. These muscles help the body walk, sit, and jump, and they are renowned for their graceful appearance. There are many ways to help increase the size of these muscles, for example, adding a little exercise to the daily routine can strengthen the buttocks and increase their size. You can also start slow with just one set of each exercise and gradually increase them.

Forward lunge exercises

These exercises target every muscle in the body, including the glutes. Weights can be used to perform the exercise. It is applied by:

Stand with your legs apart, then step your left leg forward one meter and grab the weight.

Bend your knees and slowly lower yourself to the floor.

Return to the starting position.

Repeat the exercise 8 to 16 times on each side.

If the exercise is difficult, you can step forward with a smaller distance or raise the front foot on a platform.

Advance and descent exercise

This exercise targets the gluteal muscles. Use a high platform, where the knee is at a 90 degree angle when you climb on it. Also be careful not to fall. Here are the steps to do so:

Carry an appropriate weight to perform this exercise and stand in front of the platform.

Put the right leg on the platform.

Squeeze the left leg and step onto the platform next to the right leg.

Take the left leg off the platform while keeping the right leg on it.

Repeat the exercise 8 to 16 times, changing legs.

Buttock bridges.

This exercise is great for all levels and can be done with dumbbells or without any equipment. Here are the steps to do so:

Start lying on your back with your knees bent and your arms at your sides.

The feet should be 30 to 40 centimeters from the back.

Tighten the abdominal muscles and lift the torso.

Hold for two seconds, then lower your hips to the floor.

Perform 2-3 sets of 8-12 repetitions.

Ass kicking

This exercise targets the muscles of the buttocks as it focuses on all the gluteal muscles, so it is an ideal movement for increasing the buttocks. This can be done by following these steps:

Begin kneeling on the floor with your knees hip-width apart and your hands on the floor below your shoulders.

Lift the right leg off the floor while keeping the right knee bent.

Use the glutes to push the foot toward the ceiling.

Take a short break.

Return to the starting position.

Perform 3 sets of 15 reps on each leg.

Squat jump exercise

This exercise increases your heart rate and helps strengthen your glutes, hips, and hamstrings. Here are the steps that show how to do it:

Stand in a squatting position.

Lower the body to the thighs at the knees and bring the arms forward.

Jump off the ground.

Get into a squatting position.

Perform 3 sets of 10 to 15 reps.

Butt Enlargement Exercise Tips

Here are some tips for glute exercises:

It is best to warm up for 10 minutes before exercising to avoid injury. It is advisable not to exercise when feeling sick or tired. Also, muscle soreness after exercise is common, but if you experience severe pain during exercise or if the pain lasts for two weeks, you should see a doctor.

Using weights, such as ankle weights or dumbbells, is one way to increase the intensity of your exercise. It also makes the exercise more effective. A personal trainer or physical therapist can be consulted if you are confused about using any type of weight.

These exercises can be done periodically, that is, doing one exercise after another with little rest between exercises.