How to Build a Booty, 6 Expert-Approved Exercises

October 12, 2021

Different people have a different set of goals that they want to meet when working out. Some people exercise to improve their mental strength, while others just want to feel strong, happy and appear fit.

Still, some people have more aesthetic-based goals. They exercise to strengthen their arm muscles improve stomach definition, or grow their glutes. If you are one of these individuals and are searching for methods to build your booty, you are at the right place.

There is a lot more information on the internet regarding building a booty. Growing a bigger bum through the workout is possible; however, following the wrong advice can take you to the wrong path, and you might end up compromising on your fitness goals.

Hence, if your objective is to build a booty, this article is worth reading for you. Here in this article, we will share some of the best exercises recommended by experts that you can include in your daily life to build a booty and grow the size of your bum.

So, stay tuned and continue reading this article until the end if you want to build a booty.

Why is it Necessary to Have Strong Glutes? Benefits of Building Booty

Having strong glutes offers numerous health benefits. Strong glutes ensure overall stability and strength and provide proper posture, which is beneficial for your overall health and wellbeing. Here are a few advantages that are associated with building a booty.

• It protects your lower back.
• Strengthens Your Pelvis
• Strong Glutes make it easier for you to handle daily tasks
• A great booty improves your balance by providing support to your legs and core
• A great booty is much more attractive
• Helps in enhancing athletic performance
• Improves Your Posture
• Improves your Overall Health

Can Exercise help in Reshaping my Booty?

There has been a lot more talk about the rounded "Brazilian-styled" butt. Athletes wish to have a Brazilian-style butt. Although targeted exercise can reshape your butt and make it look closer to that ideal beauty; however, for total reshaping, you will have to get in touch with cosmetic surgeons.

Exercises can enhance the shape of your booty that it already has: pear, bubble, heart-like or any other. In contrast, cosmetic surgeons offer implants, reshaping and lifts. 

How to Build a Booty? – 6 Expert-Approved Exercises

Are you ready to add some mass to your backside? If yes, you can include the following exercise in your daily workout routine. These exercises are best for your butt and help in building the booty. You can start slowly by including one set of exercise in your training.

As things get easier, you can add more and more butt-boosting exercises to your daily workout routine.

Here are some of the exercises that you can include in your daily routine if you want to build a booty.

1.   Performing Squats with a Bamboo Bar

As most know, the squat is the foundation for building a better booty. Adding a Bamboo Bar to your squat can take your booty to the next level. A squat is a strength exercise during which the person lowers her hips maintaining a standing position, and then stands back up. Whether you are a beginner or a professional fitness enthusiast, you can benefit from Bamboo Bar squats.

While performing squats, the hip and knee joints flex while the ankle joint dorsiflexes. On the contrary, the hip and knee joints extend, and the ankle joint plantarflexes when you stand up.

Squats is regarded as a vital exercise for increasing strength and size, especially of the lower body muscles, and helps develop core strength. The muscles involved while performing squats are:

• The quadriceps femoris
• The adductor magnus
• The gluteus maximus

A Combination of Squats and Bamboo Bars

Performing squats with a bamboo barbell is one of the best ways to build a booty, as this exercise directly works on your glutes. Performing squats with bamboo bars can help you build bigger bottom muscles and achieve your aesthetic-based fitness goals.

Bamboo bars or Rocko Barbells are specialty lifting bars commonly used for stability exercises. Most bars are made from steel, but Bamboo Barbells are made from a composite resin. This feature provides the barbell with a fare amount of flex, and combined with hanging weight creates instability during the lift.

Lifters often use Bamboo barbells to challenge stabilizing muscle groups, which gets involved as the bar flexes back and forth during the lifting process.

How Bamboo Bars Works?

The bamboo bars use oscillating kinetic energy, which produces several micro-movements to the barbell as the lifter executes the movement. These micro-movements work a larger percentage of the muscle with the use of lighter weights. This contributes to increasing glute size.

Since weights are handing from the Bamboo Bar while using them, the stabilizer muscle groups are being challenged to keep the bamboo bar in the right bar path and direction. The lifter does a sufficient amount of work to move the barbell from one point to another. Also, they must have a high level of control to overcome the oscillating nature of the unstable weight.

How to Squat with a Bamboo Bar to Build Booty?

Here is a complete procedure for performing squats with bamboo bars.

1. Position the bamboo bar in a squat rack nearly at the height of your breast bone
2. While pinching your shoulder blades together, step under the bar. Rest the bar above the bony ridges on the bottom of your shoulders blades.
3. Lift the bar from the rack and take one or two steps backwards. Place your feet slightly wider than shoulder-width, with the toes pointing slightly outward.
4. Squat down while keeping your back straight and pushing your knees out in the same direction as your toes.
5. Stand and return to the starting position

High and Low Bar Squats

Squats are a functional and effective lower body exercise. Squats can be of two types, i.e., high bar squats and low bar squats.

A high bar squat is a squat exercise where you place the bamboo bar on the trapezius muscle across the top of your shoulders. During this exercise, you have to keep your feet shoulder-width apart, and your toes should be pointed slightly outwards.

On the contrary, while performing low bar squats, the bamboo bar is placed on the upper back. It rests on the posterior deltoid instead of the shoulders. The feet should be shoulder-width apart and slightly out of the move.

Which among the two is better depends on your personal goals. If you want to build power and increase strength, a high squat bar squat is best for you. However, if your goal is to build your posterior chain muscles and challenge your balance and core strength, low bar squats are best for you.

2.   Jumping Squats

Another expert-approved exercise to build a booty is the jumping squats. Jumping squats is a powerful plyometric exercise that boosts your heart rate and helps in strengthening your glutes, hamstrings, hips, and calves.

Here is a complete procedure for performing this exercise.

1. Stand maintaining a squat position, ensuring that your feet are slightly wider than the shoulder-width apart. Arms should be at your sides.
2. Keep on lowering your body until your thighs become parallel to your knees. While doing squat, take your arms out in front of you and make sure that the palms are together.
3. Move up and off the ground. Try to maintain your feet at least 3 inches above the ground. You can extend your arms to gain momentum.
4. Squat down with soft, bent knees and repeat the process
5. Continue performing this exercise and complete at least three sets with 10-12 repetitions

While performing this exercise, if you are experiencing issues with your hips, knees, or ankles or finding it difficult to maintain balance, get in touch with a physical therapist before trying jumping squats.

3.   Glute Bridge

This exercise is completely safe for beginners, and it strengthens your glute muscles, hamstrings and core while improving stability in your hips.

Here is a complete procedure for doing this exercise.

1. Lie on your back with the knees bent and feet placed on the floor. Maintain your arms on your sides, ensuring that the palms are flat on the ground.
2. Contract your abdominals and glute muscles by pressing your feet into the floor while lifting your hips off the floor. While performing these activities, make sure that your body forms a straight line from the shoulders to the knees.
3. When you reach the top, pause for at least 5 seconds and then gradually lower to the starting position.
4. Perform three sets of 10-15 repetitions

4.   Single-leg Deadlift

Single-leg Deadlift is another expert-approved exercise to build a bigger butt. This intermediate to advanced exercise targets your glutes and hamstrings and challenges your balance and core stability.

Here is a complete procedure for performing this exercise.

1. Arrange dumbbells and hold them in each hand. Put your hands in front of your thighs.
2. Maintain such a standing position in which your weight is on your right side, and the knee bends slightly. Involve your core muscles
3. Initiate the move by hingeing at your hip. While hinging, let the weights drop in front of you. Ensure that the palms are facing each other. Your torso will lower to the ground during this process, and your left leg will go back while the right foot stays stuck on the floor.
4. Keep on hinging gradually until the left leg becomes parallel to the floor, or at least it gets as close to parallel as you can get without disturbing your balance
5. Gradually lower your leg to reach the starting point
6. Perform three sets of 10-15 repetitions on each leg

5.   Banded Side Step

Banded side step is another great exercise if you want to build a stronger butt. The exercise targets your glutes and your hip muscles. To get optimal results, you can add banded side steps with other lower body exercises such as squats or luges.

Initially, you might have to place the resistance band just below your knees. However, as the exercise becomes more accessible and comfortable, you can shift the band lower towards your ankles.

Here is the complete procedure for performing the banded side step exercise.

1. To start this exercise, stand with your feet wide open, i.e. shoulder-width apart.
2. Take a resistance band and place it below your knees or around your ankles. As a result of this, you might feel resistance outside your legs and glutes.
3. Lower your booty about a quarter of the way while bending your knees
4. Mover to the right with your right foot, allowing the tension to release from the band and then reach back to the centre. Repeat this step.
5. Perform ten steps to the right and repeat the same procedure to the left. Complete at least three sets on each side.

6.   Walking Lunges with Weights

Walking lunges are another great expert-approved exercise for building a booty. The exercise helps in building and toning glute muscles. It also targets the quadriceps and improves your balance.

Here is a complete procedure to perform this exercise.

1. Arrange dumbbells and hold one dumbbell in each hand. Maintain your arms at your sides.
2. Stand while maintaining the feet at about hip-distance apart. Move forward about 2 feet with your left foot.
3. Bend the left knee toward the ground, ensuring that it gets parallel to the floor. This activity is the forward lunge position.
4. Pause at this position for a few seconds
5. Take a step forward using your back leg and repeat the lunge leading using this led.
6. Continue repeating this walking lunge pattern with alternating legs for about 15-20 repetitions. You can perform ten repetitions for each leg
7. Complete at least two sets of 20 repetitions

If you are experiencing any issues with your ankles, knees, or hips, get in touch with a physical therapist before indulging in this exercise.

Final Words

Like all other body parts, your backside comes in all shapes and sizes. Some are larger or curvier than others. If your backside is smaller in size and you want to make it look bigger and give it an amazing shape, there are proven ways of doing it.

The exercises mentioned above can help you build a bigger butt and reshape it according to your desire. These exercises are the best way to boost the size, shape, and firmness of your booty. However, you have to be patient if you want to see optimal results. Great things take time.

Also in Stability Training