How to Get Larger Buttocks

The size of the buttocks can be increased by strengthening the gluteal muscles--gluteus minimus, medius and maximus. These muscles extend the hips, moving the legs backwards, and rotate the hips inward and outward. They provide dynamic stability to the pelvis during standing and walking and increase power when lifting heavy objects from a squatting position. There are several exercises that will increase muscle mass in the buttocks.

Things You'll Need

  • 2- or 3-lb. ankle weights
  • 5-lb. dumbbells
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Instructions

    • 1

      Lay on your back on a firm surface. Bend your knees and put your feet flat on the floor. Perform the bridging exercise by squeezing your buttocks together and lifting your hips off the mat. Hold for 3 seconds and slowly lower. Repeat 10 times and work up to 3 sets.

    • 2

      Move into quadruped--hands and knees--position for the next exercise. Lift one leg back and up, aiming your heel toward the ceiling. Tighten your buttock muscles on the side that is lifting. Keep your pelvis stable and parallel to the floor. Hold the leg up for 3 seconds and slowly lower it. Repeat 10 times on each leg and work up to 3 sets. As this gets easier, strap a 2- or 3-lb. ankle weight on each leg and perform the same set of movements.

    • 3

      Stand with your feet shoulder-width apart. Squat down as though you are going to sit on a chair--not letting your knees move in front of your toes--until your hips are bent to approximately 90 degrees. Hold for 3 seconds and return to standing. Repeat 10 times and work up to 3 sets. As your strength improves, perform these exercises while holding hand weights. Begin with 5 lbs. in each hand and increase when you are able to complete 3 sets of 10 repetitions.