Best Glute Exercises For A Bigger Butt



Our Summary And Answer:


To get a bigger butt, you need to focus on your glutes! The best exercises for this muscle group include squats, deadlifts, lunges, and hip thrusts. These movements work all of the muscles in the glutes, including the quadriceps, hamstrings, and gluteus medius. In addition to helping you achieve a bigger butt, these exercises will also help you prevent sciatic problems and relieve any pain that you may be experiencing.


No matter what your fitness goals may be, adding a good glute workout to your routine is always a good idea. And if your goal is bigger thighs, then these exercises are definitely worth trying. Each of these moves targets the glutes in a different way, so you’ll get the most benefit by incorporating all of them into your routine. Give them a try and see how they work for you!


What Are The Glutes?

The glutes are made up of three muscles that run along the side of your rump—the Maximus, medius, and minimus. The main function of these muscles is to extend your hips when they’re in a bent position (think leg lifts) and to stabilize your pelvis. But they also play a role in thigh growth, since the larger and more developed your glutes are, the more your thighs will grow.


Importance Of Strong Butt Muscles

Now that you know a little more about this muscle group, here’s why it’s so important to keep them strong and toned:


#1 - Improves Your Posture

A strong butt not only makes you look better but also keeps your spine in alignment. This is important for anyone who has a desk job, since sitting down for so many hours can cause the pelvis to shift and your back to curve as a result. Working those glutes will help you stand tall with a neutral spine, which can help prevent a lot of back issues.


#2 - Prevents Injury

Strong glutes also mean that you have better control over your body movements, so you’re less likely to get injured. You see, when your butt isn’t strong enough to hold your pelvis in place, it can cause your lower back to overcompensate and your pelvis to shift as a result. So the stronger your glutes are, the more likely you will be able to keep yourself upright when going about your daily activities without having to worry so much about injuring yourself.


#3 - Helps You Look Great In Your Clothes

And of course, there’s also the fact that you’ll look great in your jeans, swimsuit, and other clothes. Plus, if you want to tone up for the beach or a pool party, focusing on your glutes will help give you that toned yet natural-looking definition that’s oh-so-popular among women.


#4 - Enables You To Run Faster And Longer

Strong glute muscles also mean a stronger leg drive and more efficient running. This can help you burn more calories as well as prevent injuries since your hip flexors will be able to take over the propulsion process from your hamstrings, which are often weak.


#5 - Prevents Pelvic Pain

If you have weak gluteus muscles, your pelvis is more likely to shift due to its instability. This can cause the surrounding muscles including your lower back and groin to become overworked and strained. It can also lead to intense pelvic pain that radiates down both legs.


#6 - Prevents Knee Problems

A weak butt can also cause knee issues, which is the last thing you want when working out. But here’s why: If your pelvis is unstable and your glutes are weak, then you’re more likely to shift weight from side to side when walking or running, which means that all of the pressure will be placed on your knees. This, in turn, can cause a lot of pain and problems over time.


#7 - Increases Athletic Performance

See, having a strong butt doesn’t just make you look great—it makes you perform better in various sports and activities. This is because the glutes are often under-developed in athletes, particularly those who focus primarily on their upper body instead of working out their lower half as well. If athletes can build up this muscle group, they’ll be able to run faster, jump higher, and be generally more explosive in their movements.


#8 - Increases Your Metabolism

Your glutes are your largest muscles, and as such, they consume the most amount of energy when they’re working. So, the more active your glutes are, the more calories you’ll burn even when you’re at rest. This is a great benefit for those who are trying to lose weight or maintain their current weight since it means that you’ll be burning more calories 24/7.


#9 - Prevents Or Improves Back Pain

When you have strong glutes, your pelvis is stabilized, which means that your back muscles don’t have to work as hard to hold your spine in place. This will reduce the strain on the lower back and prevent muscle spasms. It can also strengthen your core muscles so that it’s easier for you to maintain a neutral spine when you work out your upper body or do activities that involve bending.


#10 - Increases Mobility

Tight glute muscles can be extremely problematic when it comes to mobility. For one thing, if your butt is not strong enough to hold your pelvis in its neutral position, you’ll be forced to walk with a swayback. But on top of that, weak glutes can cause other issues like quad tightness of hamstring tension. Since the gluteus medius is often responsible for hip abduction, strengthening it can help you move your legs further apart or bring them closer together. This will increase mobility and make cross-body movements much easier.


#11 - Prevents Or Improves Sciatic Problems

If you have a weak gluteus medius, you’re more likely to experience sciatica pain. This is because this muscle is responsible for keeping the pelvis in its neutral position, and if it’s not working properly, the pressure on the sciatic nerve can become too much. By strengthening this muscle, you can help prevent sciatic problems or at least reduce their severity of them.


Best Workouts For A Stronger And Bigger Butt

Now that you know all of the amazing benefits of having strong glutes, it’s time to start working out this muscle group! Here are a few exercises that will help you achieve your goals.


#1 - Squats

Squats are a great exercise for the glutes because they work all of the muscles in this area—the quadriceps, hamstrings, and glutes. And they’re relatively easy to do, too. Just stand with your feet hip-width apart, squat down until your thighs are parallel to the ground, and then rise back up.


#2 - Deadlifts

This is another compound exercise, which means that it also works the hamstrings and lower back. So not only will your glutes get a killer workout, but so will several other muscle groups! To execute the deadlift, just grab a barbell with an overhand grip using your shoulder width, lift it off the ground, and stand up. Be sure to keep your back flat and your core engaged throughout the entire movement.


#3 - Lunges

Lunges are a great exercise for the glutes because they target each side of this muscle group independently. To do a lunge, simply stand with your feet together and then step one leg forward. Bend your knee and lower your body until your thigh is parallel to the ground, and then push back up to the starting position. Be sure to keep your core engaged so that you don’t lean too far forward.


#4 - Glute Bridge

The glute bridge is a great exercise for beginner exercisers because it’s easy to do and it doesn’t require any equipment. To do this exercise, lie flat on your back with your arms by your sides and bend your knees so that they’re pointing towards the ceiling. Then raise your hips off of the ground until they form a straight line with your torso. Hold for one second at the top, lower back down to take three seconds, and then repeat for 12-15 reps.


#5 - Hip Thrusts

The hip thrust is an excellent glute exercise because it works the entire muscle group, including your hamstrings and lower back. To do this movement, just lie flat on your back with a bench directly behind you. Then bend your knees so that they’re pointing towards the ceiling and place your feet flat on the bench. Use your glutes to raise your hips off of the ground, and then slowly lower them back down. Be sure to keep your core engaged so you don’t arch your back.


#6 - Standing Abductions with Resistance Band

Resistance bands are a great way to add an extra challenge to your glute exercises. To do this movement, just stand with a band around your ankles and then step laterally away from your body. Keep your core engaged so you don’t lean too far forward, and then slowly return to the starting position.


How To Eat For A Firmer Butt?

There are certain foods that you can eat to help improve the appearance of your thighs. Let’s go over a few of them.


1) Protein: Protein is essential for building muscle, and since the gluteus medius is a muscle, you’ll want to make sure you’re consuming enough protein every day. Try to include at least 20-30 grams of protein in each meal and snack. Some good sources of protein include chicken, beef, dairy, beans, and nuts.


2) Omega-3 Fatty Acids: Omega-3 fatty acids help to reduce inflammation throughout the entire body. And since your thighs tend to be very sensitive to pain and discomfort, omega 3’s will help to alleviate any discomfort you’re feeling in this area. You can get omega-3’s in supplement form or by including more fish in your diet.


3) Foods High In Vitamin C: Vitamin C is essential for the growth and repair of tissues, which means that it will help you to recover from workouts—and it will also improve the appearance of your thighs too. Some great sources of vitamin C include oranges, grapefruit, strawberries, and tomatoes.


4) Foods High In Fiber: Fiber is important for overall health, but it’s also crucial for firmer thighs. Fiber helps to keep your GI tract healthy, which in turn will help reduce the appearance of cellulite on your thighs. Some great sources of fiber include veggies, fruits, beans, and whole grains.


5) Foods High In Vitamin E: Vitamin E is a natural antioxidant, which means that it will combat the free radicals in your body—those are the harmful molecules that cause damage to tissues. Foods high in vitamin E include sunflower seeds, almonds, broccoli, and spinach.


6) Foods High In Vitamin A: Vitamin A is another natural antioxidant that will help reduce the effects of free radicals in your body, which means it will help to fight cellulite on your thighs. Some good sources of vitamin A include orange veggies like carrots and sweet potatoes, dark leafy greens like kale and collard greens, and cantaloupe.


7) Carbs: Although you may think that you should avoid carbs if your goal is a firmer midsection, this isn’t actually the case. Carbohydrates can help to burn fat and improve energy levels—and they’re also essential for building lean muscle which will make your thighs look even better.


8) Healthy Fats: Healthy fats are important for overall health, and they’re also beneficial for firmer thighs. Fatty acids help to reduce inflammation in the body, which can lead to a reduction in the appearance of cellulite on your thighs. Some good sources of healthy fats include olive oil, avocado, nuts, and seeds.


9) Green Tea: Green tea is a great drink for weight loss, and it can also give you smoother-looking skin—and that includes the skin on your thighs. To get the most out of green tea, you should drink at least three cups per day.


10) Water: Water is essential for overall health, and it’s also necessary for firmer thighs. When you’re dehydrated, your body will start to hold onto water weight, which can make your thighs look thicker than they are. Aim to drink at least eight glasses of water per day.


11) Grapefruit: Grapefruit is not only delicious, but it’s also great for weight loss—and that means smoother-looking thighs. To get the most out of grapefruit when you’re trying to lose weight, try eating half before each meal.


12) Peaches And Berries: Peaches and berries are both high in fiber which will help to reduce the appearance of cellulite on your thighs. They’re also high in antioxidants, which will help to fight the free radicals that can damage your tissues.


13) Cinnamon: Cinnamon is a great spice to add to your food when you’re trying to lose weight—and it can also help to make your thighs look firmer. Cinnamon helps to regulate blood sugar levels, which can help to reduce the amount of insulin in your body. Insulin is a hormone that can cause inflammation and lead to the storage of excess fat.


14) Yogurt: Yogurt is a great source of calcium, and it’s also beneficial for weight loss. To get the most out of yogurt when you’re trying to lose weight, try opting for Greek yogurt instead of regular yogurt. It has more protein and less sugar.


Final Thoughts

There are several ways that you can tighten up your butt, but it’s important to remember that weight loss is the only thing that will actually make them look thinner. That means you need to focus on exercising and eating well when you’re trying to lose weight to get rid of cellulite on your thighs.


We hope that this article has given you some good ideas about how to achieve a firmer butt. Remember to focus on a healthy diet and regular exercise, and don’t be discouraged if you don’t see results overnight—it takes time and patience to see real changes in your body. Good luck!