Moves to Get a Bigger Butt With No Squats

Butt-boosting exercise routines seem to favor the dreaded squats. Squats are effective at targeting your gluteus maximus, but there are exercises to increase the size of your buttocks without straining your back. Always consult with your doctor before starting a new strength-training program, especially if you have a pre-existing injury.

  1. Glute Bridge

    • Lie on your back with your knees bent and your feet flat on the floor as you keep your feet hip-width apart. Place your arms at your sides, and place them flat on the ground. Contract your abdominal muscles to help stabilize your spine. Take a deep breath and exhale as you squeeze your glutes and lift your buttocks and lower back off the floor. Keep your upper back, shoulders and head flat on the floor during the entire exercise. Hold this position for eight seconds and then slowly return your buttocks to the floor. Perform three sets of eight seconds. To increase the difficulty, perform this exercise one leg at a time.

    Forward Stepup

    • Forward stepups can be performed with a sturdy chair, weight bench, stair or any secure and stable raised platform. Start a stepup by standing about 3 inches in front of your chosen platform with your toes facing the object of choice. Keep your feet hip-width apart, and pull your shoulders back while contracting your abdominal muscles to stabilize your spine. Place your right foot firmly on the platform. Take a deep breath and exhale as you push off the ground with your left foot so your body rises and you're standing on the platform. Slowly lower your left foot back to the ground. Perform three sets of eight on each leg. You can increase the intensity by holding a dumbbell in each hand during the exercise.

    Bench Flutter Kicks

    • Lie face down on a weight bench, so the top part of your thigh is barely on the end of the bench. Your legs are extended in the air and your feet are high off the floor so your ankles, buttocks, spine and neck are aligned. Firmly hold the side of the weight bench to keep your chest and abdominals pressed firmly against the bench. Contract your abdominal and buttocks muscles and perform scissor kicks while keeping your legs extended. During the scissor kicks, alternately lift one leg higher than the other leg and be sure the leg not being lifted stays level with your spine. Breathe normally during this exercise to ensure proper oxygen delivery to your muscles. Perform three sets of 12 repetitions. One repetition is completed after both legs have been raised.

    Single-Leg Lifts

    • Start by standing with your feet together, your abdominal muscles contracted and your shoulders pulled back. Bend forward at your waist while reaching your arms toward the floor and simultaneously raising your extended right leg behind your body. Your back, head and raised leg are in continuous alignment during this exercise. Return to standing position, and repeat this exercise for three sets of 12 on each leg.