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Exercises for a Bigger Booty

The 5 Best Exercises for a Bigger Butt

For a lot of women, a shapely booty is important, just like breasts, a shapely butt ads curves, and lines to your body.

There are some women who dream of a Kim Kardashian or Nicki Minaj Booty but these are extremes. A naturally firm and round but can be achieved without surgery and the benefit is that you can have a beautiful booty for years to come.

Why surgery is bad

Surgical methods for increasing the size of your buttocks is probably not a good idea. I know it seems to be popular but the side effects can be horrendous. Some common risks of having surgery include:

  • Risk from anesthesia
  • Bleeding and bruising
  • Infection
  • Fluid accumulation
  • Numbness
  • Deep vein thrombosis
  • Skin loss

To be honest booty enhancement surgery is not a practical way to increase the size of your butt, what I personally found was that I was able to increase the thickness of my butt with exercise. Building your glute muscles not only gives you a firm and tight bunns you can later use other beauty enhancement methods to refine the look of your buttocks.

A lot of women think that they have to spend hours in the gym to achieve great glutes, the truth is you don’t. And it does not have to be expensive.

It’s all up to you. Some women may choose to join a gym, others like myself can get a good workout at home using dumbbells.

The most important thing about doing booty exercises is to train smart and be consistent.

I have tried dozens of exercises and some worked better than others, below I will tell you my favorite exercises that have given me the best results. I base my results and which ones helped give my bottom a better shape and more muscle.

Many exercises target the glute muscles, however its also important to target the hamstrings to give your bottom a fluid look, a great looking bottom with firm thighs will give you incredible curves.

Here are my top 5 favorite booty exercises

1. Regular squats or (Goblin squats)

The goblins squat works the quadriceps, glutes, and hamstrings. To do a goblin squat hold the dumbbell close to your body at chest level, with your feet placed shoulder-width apart squat down and then come back up. The important thing to focus on when doing this exercise is to maintain tension, when you come down on the movement you will want to be parallel or slightly lower, focus on the glutes and hamstrings.

Perform four sets doing 12-15 reps for each set.

Goblin Squats

2. Sumo squats

The sumo squat targets the glutes, quadriceps, hamstrings, hip flexors and calves. The difference between the sumo squat and a regular squat or (goblin squat) is foot placement the sumo squat requires a wider stance and places more emphasis on the inner thigh adductors.

Sumo squats can be done with a dumbbell or kettlebell. To do a sumo squat you hold a dumbbell close to your chest, with feet spread a little wider than shoulder width you squat down and then come back up.

One of the things you need to focus on is keeping tension on the glutes. Your range of movement should be parallel to the floor or maybe a little lower, press up slowly while maintaining pressure on the glutes.

You should perform 3-4 sets 12-15 reps for each set.

3. Lunges

Lunges target the quadriceps muscles, gluteus, and hamstrings.

There are many different types of lunges you can do to tone and increase the size of your buttocks. Lunges also work the quadriceps and hamstrings. Front lunges (walking lunges) can also improve overall conditioning and improve coordination.

Some women prefer doing reverse lunges.


Reverse lunges seem to place less pressure on the knees, regardless of the type of lunge you do each one will target the glute muscles as well as hamstrings and quadriceps muscles. These can be performed without or without a dumbbell.

4. Deadlifts with Dumbbells

Deadlifts are one of the best core exercises you can, it is an exercise that works your back, glutes, and legs. It is one of the few exercises that target both the upper and lower body muscle groups.

Dead Lift With dummbells

In order to reduce the risk of a back injury, it is important that you practice perfect form to straining your back. There are some women who prefer to use a barbell but I have found I can get more of a squeeze and focus more on the muscles using dumbbells.

5. Hip Thrusts (Bodyweight glute bridge)

Hip thrusts are an exercise you can do at home, you don’t need any equipment and the impact it has on your buttocks is incredible. Doing hip thrusts can help increase glute strength, size, and shape.

Glute thrusts also target the hamstrings but to a lesser degree which should be noted for women who want to increase the size of their buttocks without increasing the size of their legs too much.

Thrusts are something women can do at home, I know a lot of women feel awkward doing them publicly in a gym, they can be embarrassing.

Woman Doing Hip thrusts

Doing a hip thrust is fairly easy, you lie on your back on the floor (with a mat) with your legs bent. Raise your hips upwards and squeeze the glutes. Proper form when doing hip thrusts is to bring your hips parallel with your body if you go higher you will begin to stress your back.

On the upward movement make sure you focus on squeezing your glute muscles ( Hold for a second) then repeat.

Final thoughts

Building the perfect booty takes some effort, I highly reccomend these exercises, they will help other booty enhancement methods be more effective. While I do use vacuum therapy and booty creams , doing exercises that target the glutes are just as important. Creams and pumps can only do so much, add these exercises along with other booty enlargement methods and you will be amazed at how good your results will be.

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Crissy Smith

Hi My name is Crissy and welcome to my booty enlargement blog. I started this blog as a commitment to myself and to help other women who are looking for safe ways to enhance their buttocks and breasts. I was not gifted with the best genetics and wanted a safe way to enhance what are already had. After several years, I have found some pretty neat ways to improve the look of my body. I hope the information will help and encourage you to try some of the methods I used. If they worked for me they can for you too.

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