How To Grow Your Buttocks

The buttocks, like any other muscle in the body, can be exercised to increase in size and have more elasticity and resistance. If you have already tried to increase the size of your buttocks or improve their appearance, you may have realized that it is one of the most complicated muscles to work and redefine; however, that does not mean that it is impossible. There are some ideal exercises to strengthen, tone and enlarge this part of the body as well as other parts such as the legs or hips:

• Hip lift or bridge
• Climb stairs two at a time
• Squats
• Strides
• Glute kick
• Donkey kick
• Fire hydrant

Next, we explain in detail how you can perform each of these exercises so that you increase your buttocks quickly.

One of the main exercises to work these muscles and increase the glutes is the hip lift. To perform this exercise, you just have to follow these steps:

1. Lie on the floor on your back and with your legs bent. Use a mat or mat so you don’t hurt your back.
2. Make sure the soles of your feet and your back are flat on the ground. Legs must remain bent at all times.
3. From this position, perform hip lifts repeatedly. You must strain your glutes when lifting for the exercise to give good results..
4. The final position should be with the soles of the feet supported as at the beginning of the exercise but with the back diagonally to the ground.

If you want to carry out a more demanding version of the exercise, you can do it with one of your legs stretched out and suspended in the air. In this case, you will have to do the repetitions first with the glute of the bent leg, and then switch legs and repeat with the opposite glute.

One of the best exercises to work your gluteal muscles is as simple as climbing stairs. However, it is important to do it in two steps at a time so that the gluteal muscles work and increase. With this exercise you will improve the gluteal stretch and you will get a greater work out of each of the muscle fibers.

If you want to bet on a harder version and that its effects are more noticeable, it will be enough with increase the weight you lift with each step climbed. In this sense, it is best to go up the stairs two at a time with some weight, either dumbbells in your hands or, more simply, shopping bags.

Squats are a classic of practically every exercise routine out there. This is because they are a perfect exercise both to lose weight and to strengthen and tone areas of the body such as the buttocks, legs and hips. Of course, it is also one of the most complex exercises to do correctly, because many people make postural errors. If you want to squat to increase your glutes correctly, do the following:

1. Place your feet at the same distance from your shoulders.
2. Go down slowly keeping in mind that the goal of the exercise is not to bend your knees but to sit.
3. When you do, push your abdomen.
4. As you go down, roll your body back until your body weight is on your heels.
5. Open your shoulders wide and look forward to avoid bending your back, as it is one of the most common mistakes and can damage the muscles of your torso.
6. Get up little by little with your feet flat on the ground and squeeze your buttocks to make one last effort.

When you have finished the last step, repeat the exercise and do 5 sets of 10 repetitions each. As you get more comfortable with the exercises, you can build up to more than 50 squats a day. If you want more information to be able to perform this exercise properly, do not miss this article on How to do squats for buttocks.

The glute lunges are literally a key step to increasing these muscles and showing off a firmer butt. Also called lunge or lunge, this exercise is considered one of the most tiring but, without a doubt, one of the best results in less time. To achieve big, firm glutes in record time, stride like this:

1. Standing in a completely straight posture, press down with your abdomen. This pressure will help you stay straight throughout the exercise. If you don’t know what to do with your hands, let them rest on your hips.
2. Slowly lower yourself as you step forward with your right leg. Remember that you must keep your torso straight and that the leg you bend must be at the knee.
3. The back knee should lower until it touches the ground, but be careful not to hit yourself too hard.
4. To return to the starting position, push your back foot up and slowly come up.
5. Repeat the exercise with the other leg.

If you want to work other muscles with your strides and add a bit of difficulty, you can hold some dumbbells while you perform them, but don’t let them prevent you from maintaining proper posture. If you have never seriously done this exercise, you can start with 12 or 14 strides on each side.

Do you know how to perform the glute kick correctly? As the name implies, this exercise is ideal for working the butt area. However, it is also one of those exercises where people make mistakes by wanting to go too fast. Take a mat or a mat and follow these instructions:

1. Lean on the mat on your hands and knees. If you want to complicate the exercise a bit more, you can also lean on your elbows.
2. Make sure your back is straight and the posture is comfortable for you.
3. Without curving your back, stretch your right leg back and slowly begin to raise and lower it. You have probably seen modifications of this exercise in which the leg must be flexed before stretching, but for this glute kick it is essential that you keep your leg straight at all times, as we will not flex it until the next exercise.
4. It is important that you exercise slowly to control muscle tension and to force the gluteal part, which is the one you want to modify.
5. Repeat the exercise with the other leg.

If you want to level up and see results more quickly, you can add elastic bands to your exercise to make the straight leg movement more difficult.

The name of the exercise comes from the literal translation of English Donkey Kick. As you will see below, it is very similar to the previous exercise, but this time you will have to bend your knee slowly before making the effort. With this variation, you will work with more intensity the most difficult muscles and you will notice the improvements in less time:

1. Adopt the same position in which you started the previous exercise.
2. With both legs bent, raise the first one you want to work on and hold it in the air for a few seconds. The position of the leg has to be 90º and you must use your glutes at all times.
3. Slowly return your knee to the ground but do not support it. Direct it towards your chest (still flexed) as if to gain momentum and, little by little, raise it backwards.
4. Do 15 reps of 3 sets, then do the same with the other leg.

We want to finish this selection with strength and energy, which is why we cannot stop mentioning the fire hydrants. Considered one of the best exercises for glutes, this movement is also ideal for losing weight and improving endurance. So without further ado, prepare your mat and take a breath.

1. As you did in the previous exercises, get down on all fours.
2. Support yourself well with your hands and knees and keep your back straight at all times.
3. Choose which leg you want to start with and raise it little by little and laterally to the height of the hip same as in the photo below.
4. Hold the position for three seconds so that the effort is more effective and your glutes work.
5. Slowly lower the …