How to Increase the Size of the Glutes

Whether you are a bodybuilder seeking an edge in competition, or someone who wants to increase the size of their derriere, working out the glutes will get you where you need to go. There are surgical solutions, of course, but you may find that too extreme. As an alternative, try some specific exercises to build up and tone the gluteus maximus, gluteus medius and gluteus minimus muscles. This toning will make the backside look bigger and will lift it higher.

Things You'll Need

  • Barbells
  • Dumbbells
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Instructions

    • 1

      Warm up for five to 10 minutes before beginning exercises.

    • 2

      Perform squat exercises. Stick your butt out and bend at hips and knees until your thighs are parallel to the floor. Return to standing position. As your fitness improves, you can add resistance by holding a barbell behind your neck while doing squats.

    • 3

      Repeat this and any other exercise eight to 12 times per set for at least three sets, depending upon fitness level.

    • 4

      Execute the Plie squat exercise. With legs in a ballet "Plie" position --- feet apart and pointing away from each other --- and hands on hips, squat no lower than a 90-degree angle at the knees. For additional effect, hold a dumbbell with both hands between the legs while doing each squat.

    • 5

      Place your legs apart one in front of the other and drop the rear leg in a "static lunge." Let the rear leg approach but not touch the floor.

    • 6

      Lunge one leg in front of the other until your rear knee is at a 90-degree angle.

    • 7

      Hold one dumbbell in each hand to enhance the lunge exercises.

    • 8

      Perform straight leg deadlifts. Set a barbell approximately one foot in front of the body. With feet shoulder-width apart, bend your knees, keeping your back straight, and bend over and grasp the barbell. Stand up straight, keeping your arms fully extended toward the ground. Pull your shoulders back to square the body. Lower the barbell again. Repeat.

    • 9

      Kneel on hands and knees. Extend one leg back with toe touching the floor then lift that leg as high as possible, keeping your toes pointed. Lower and repeat on both sides.