Any motion that pushes your body up engages the glutes. It is possible to actually make your butt bigger and rounder by encouraging your glutes to grow through specific muscle-building exercises.
Make sure that the weights are heavy enough that the last rep of each set is very slow and difficult to complete. Some fitness experts argue that the popular advice of doing 8 to 12 reps is outdated, and that it’s more effective to complete fewer reps (no more than 5) with heavier weights. [1] X Research source
Starting position: stand with your back straight, your chest out, and your head up, with your chin parallel to the floor. Your feet should be hip-width apart, with your toes pointing slightly outward. Squatting down: ensure that you keep that posture (straight back, chest out, head up) as you bend your knees and slowly lower your butt toward the ground. It may help you avoid slouching if you push your knees outward and focus your weight into your heels. [2] X Research source As you lower your butt toward the ground, ensure that your knees do not hang over your toes. Imagine a line running across your toes, and do not let your knees go past that. To do otherwise could cause injury. People generally stop when their legs are bent at a 90-degree angle, with the upper legs parallel to the floor; however, you can — and if possible, should — go lower![3] X Research source Once you are down as far as you can go, return to your starting position: exhale as you push yourself back up from the floor with the heels of your feet.
You may find it helpful to use a squat rack for this exercise for safety purposes. [5] X Research source If you are unsure of whether your gym has a squat rack, as an attendant. Most gym attendants are more than happy to show you how to use the equipment, too, so don’t be shy!
The dumbbell variation: squat while holding a heavy dumbbell in each hand. You’ll just hold the dumbbells in your hands along the sides of your legs — you needn’t do anything special with them. Be sure to keep a strong core and back here, as with any squat![7] X Research source Leg presses: lie back in a 45-degree leg press machine and with just your heels resting on the top outside corners of the platform, and your toes pointed out at 45-degree angles. Doing a wide-stance leg press will help focus the work on your glutes as opposed to your quads (upper thighs). [8] X Research source
Stand with your back straight, chest forward and chin parallel to the floor. Your feet should be hip distance apart, with your toes pointing forward. Step your right foot forward roughly 2 feet (0. 6 m) and lower your body until both legs bend at 90-degree angles. Your front shin should be straight and your back knee should hover just a few inches above the ground. Use your left leg to push back upward and pull your right leg back to return to your starting position. As with squats, be careful that your front knee does not extend past your toes as you bend your leg, as this could cause an injury. To add weight to a lunge, as with dumbbell squats, hold the heaviest dumbbells you can in each hand, and keep your arms straight down at your sides as you go through your lunge. You should feel tired after 5 reps.
Get into the starting position of a regular squat (feet hip-with apart, back straight, head and chest up) and cross your arms over your chest. As you inhale, squat down as you would normally squat, until your thighs are parallel to the floor, or lower. Pressing mainly into the balls of your feet to push off, jump straight up into the air as high as you can. Exhale as you do this. As soon as your feet touch the floor, squat down and jump again. Reps will vary depending on your fitness. A good gauge is to do it until your final rep feels almost impossible.
You can even build your glutes while sitting at a desk or standing in a lineup, although you might get some funny looks if anyone notices you. Wherever you are, alternate between your right and left butt cheeks – flex, relax, flex, relax.
You might also consider doing low-impact exercises such as yoga, pilates, or swimming on rest days. [14] X Research source
Celebrity badonkadonk gurus Kim Kardashian, J Lo and Beyoncé all claim to work out for at least 1 hour each day. [15] X Research source [16] X Research source [17] X Research source All of their workouts are roughly half cardio and half weight-training.
Before cardio, you should do some slow, gentle aerobic activity — for example, walking or lightly jogging. Cooling down would include some slower jogging or walking, and then some stretching. Before strength-training, do a cardio activity that works out all of your muscles — particularly the ones that you’ll be focusing on that day. Cooling down would include some slower jogging or walking, and then some stretching.
It’s important to listen to your body. If you’re sore, exhausted, or feel bored with your workout, your body might be telling you that it needs a break. [21] X Research source How often you rest your muscles will depend on how fit you are. If you’re new to exercise, you may find that you need to rest your muscles quite often at first; as you grow stronger, you’ll require less rest. [22] X Research source
Stick to lean proteins (chicken, fish, legumes), healthy fats (almonds, chia seeds, avocados), fresh vegetables and fruits, and whole, unprocessed foods in general.
Some good sources of protein include legumes (chickpeas, soy), lean meats (chicken, fish), nuts (almonds, walnuts), and protein shakes (hemp and rice protein powders can boost your protein intake without the bloat that can come from consuming dairy products).
Leave your hangups about flab and cellulite behind; badonkadonk fans care more about size and shape, and how you carry yourself, than about how tight your butt is. Kim Kardashian, for example, is open about loving her “bumpy bits” (cellulite). [23] X Research source
Look for jeans with the Brazilian waistband: a very low-rise jean with a short zipper (no more than a few inches long). If you have a small waist, very high-waisted jeans will highlight your waist-to-hip ratio and help accentuate your badonkadonk. Jeans with smaller back pockets and/or detailing on or around the butt will help your butt look bigger. [24] X Research source
This is particularly important when choosing a pair of jeans, as you want them to hug your curvy butt without squeezing it too tightly or making it look smaller.
Kim Kardashian has all of her dresses tailored so that they “cup” her butt.
Learn how to walk like a diva. Take a dance class in hip hop or belly dance; both will teach you how to shake your booty with pride, and will help you get fit, too.
