How to Gain Muscles in Your Butt

How to Gain Muscles in Your Butt

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Strength training the gluteal muscles is a sure way to increase your butt size. There are several exercise that increase muscle mass in your buttocks while also reducing your overall body fat. By following these steps, you'll notice some extra junk in your trunk in a matter of weeks.

Step 1

Perform 12 squats. Stand with your feet hip-width apart. Tighten your abdominal muscles and lower your hips in a back and down motion as if you're trying to sit on an invisible chair. As your knees bend, keep your knees even with your toes and your back straight. Once your thighs are parallel to the floor, hold the position for two to three seconds and then exhale as you return to the standing position by pushing your heels into the floor.

Step 2

Perform 12 forward lunges on each leg. Start by standing tall with your feet together and your abdominal muscles tightened. Lift your right foot off the floor and step forward so your right foot lands approximately two feet in front of you. Bend your knees as you lower your hips toward the floor so your left heel raises off the ground as your left shin moves parallel to the floor. Hold for two to three seconds. Exhale and push off the floor with your right leg using your gluteal muscles to push you to a standing position.

Step 3

Perform 12 step-ups on each leg. Stand with your feet together and face an elevated platform, such as a weight bench or sturdy chair. Keep your abdominal muscles tightened. Lift your right foot off the ground and place it on the platform. Using your hips and gluteal muscles, lift your body until you're standing on the platform with both feet. Step back with your left foot and lower yourself to the ground. Finish with both feet on the floor.

Step 4

Increase the strength training intensity. Once you're stronger and comfortable performing squats, lunges and step-ups with your own body weight-add weight using dumbbells or a barbell. The weight should be heavy enough so the 12th repetition is difficult to complete. Increase the weight of dumbbells or barbells whenever you can complete 15 repetitions with ease, according to


  • Perform exercises in a slow and controlled motion.
  • Save your money by not buying expensive protein-supplements. A 10 week study conducted by the Department of Health and Exercise Science found no body mass changes by consuming protein before or after a strength-training workout.
  • Warm up your muscles with a brisk five to 10 minute walk before your exercises.
  • Have a certified personal trainer monitor your body's form during exercises to ensure they're performed correctly before exercising solo.