TweetDon't wait to improve your butt. Get it now, by trying this workout. Your butt is one of the biggest muscle groups on your body so why leave it out and just sit on it and do nothing.

Get that butt moving!!!



Round Booty Workout

You must do more than just workout to get your booty to grow bigger, and we will show you how. This article explains how to make your butt bigger, rounder, and firmer with isolation exercises proven to add size to your booty, and how to avoid common mistakes that will jeopardize your progress. No matter what you call it – butt, booty, buttocks, or derriere, to get a round butt seems to be on many o’ wish list nowadays. Let me show you how to get a bigger butt with these 8 fail safe big butt exercises proven to help you get a round butt like no other. Don’t waste your time on exercises that don’t work. These big butt exercises will definitely target your glutes and make them grow into the perfect size and shape you have always wanted. So whether you are a guy wanting to impress the ladies in your denims, or one of the ladies trying to firm up or round up and add some size to your booty, I am here to show you how to get a big butt. So let’s get that butt in gear.

I’m sure we all know where the gluteus muscles are located. But in case you forgot, you are sitting on them. Neglecting these muscles will cause them to shrink, become flat, sag or even become unshapely due to added body fat and muscle atrophy. For all intents and purposes, I would also not recommend going on any special weight loss diets, or doing any extra jogging or running. Our goal is to add size and not reduce it.

Must include all 3 muscles for a Big Butt

In order to build a big round butt we must understand the anatomy of the glute muscles. Our glute muscles consist of three separate muscles. These muscles include the gluteus maximus, gluteus medius and the gluteus minimus. The gluteus maximus is located above the gluteus medius and is the largest of the three muscles. This will be the main muscle we will concentrate on for adding size. However, the gluteus medius located on the high end above your gluteus maximus, and your gluteus minimus located on the lower end below your gluteus maximus and ties in with your ham strings are also very important for developing the full round shape you are seeking.

Randomly selecting three or four different exercises for a big butt workout will not insure you are hitting all three glute muscles and leave you with minimal results. Our task is to not only hit our butt with intensity, but also hit all three glute muscles for maximum muscle stimulation and growth. Now let us move on to our top big butt exercise list.

Top 8 Exercises

1. Squats– this exercise is one of the most proven exercises for building overall size with heavy weights. Proper execution of this exercise will kick your metabolism into high gear for overall muscle growth and fat burning. There are various foot positions that could be used, but I prefer positioning my feet shoulder width apart or slightly wider and angled slightly outward. I also suggest using a Smith Machine for added safety as opposed to a free standing barbell.

2. Stair Climbing and Step-Ups– There are various ways to climbing stairs and performing step-up exercises. The trick is to target your butt muscles more and not so much your leg muscles. This is accomplished by getting that stretch in your butt muscles we have mentioned in previous exercises. The best way to do this is by skipping a step or maybe two steps when climbing stairs. Step-ups on a chair, a bench or any other sturdy surface at least 1.5 to 2 feet off the ground are also excellent ways to target your gluteus muscles. If possible use added weight, such as dumbbells or kettlebells, for greater resistance to activate more muscle fibers and thus more muscle growth.

3. Forward Lunges– Lunges are my second favorite after squats, but will probably give you more soreness in your gluteus muscles than any other exercise. When it comes to adding roundness to your booty this exercise will truly do the trick. While holding a pair of dumbbells with your feet straight and about should width apart, and while keeping your back straight step forward with one leg. Always keep your ankle ahead of your knee to avoid extreme tension on your knee tendons. Feel the stretch in your buttocks. Short strides will target your legs more, so try wider strides to hit your butt muscles.

4. Plie Squats– If you would like to tone up your inner thighs while you shape your butt, this exercise is for you. There are two positions you could use to perform this exercise. One is to hold two dumbbells up at the sides of each shoulder, or hold the two dumbbells, or even one heavier dumbbell in front of you, positioned hanging between your legs. Keeping your back straight, legs slightly more than shoulder width apart with toes pointing outward, bend your knees until your legs are parallel to the floor. Again, try to feel that stretch at the bottom of this exercise and concentrate on using your butt muscles.


5. Cable or Machine Kickbacks– Now let’s see how to get a bigger butt using a cable or pulley machine. First, wrap the end of the cable positioned at the bottom of the machine with an ankle wrap or cuff to one ankle. Facing the machine, bracing yourself and keeping your non-working leg slightly bent and your working leg straight, raise your heel backward about one to two feet until you feel your glutes squeeze tightly. Hold that position for a one count and repeat. This is an excellent exercise to build a round butt and add height to your buttocks.


6. Leg Press–The name of this exercise can be deceiving, as it not only works your legs but also gives you a big glutes workout. Using a leg press, place your feet slightly higher on the platform to insure maximum glute muscle stimulation. If you position your feet too low, you put more stress on the front of your legs and less on the glutes. When performing this exercise concentrate on pushing with your heels and getting a good stretch at the bottom of the exercise.


7. Walking Lunges–The only difference between this exercise and the standing lunges is that you keep moving forward one step at a time, rather than pushing back off your heel in the same spot. Personally I prefer this exercise over standing lunges. If you have a long hallway and have some heavy dumbbells, try walking the length of your hallway and back again without stopping. Wow! Your butt and legs will be so tight they will feel like they are on fire! I find that wider strides target the gluteus better than shorter strides due to the extra stretch you get in the gluteus area.


8. Deadlifts– The deadlift is an excellent butt exercise that works the lower portion of your buttocks for making that smooth transition from your hamstring to your butt. This exercise can be done with either a set of dumbbells or a barbell. While standing straight with feet positioned approximately shoulder width apart and a weight suitable for doing no more than 10 to 15 reps per set, lower the weight to the ground and back up again. While lowering and lifting back up you will keep your back straight and your legs almost straight – do not lock your knees, and keep your head facing forward. Before doing your big butt exercises, always make sure to warm up and use strict form when performing these exercises. Concentrate on your muscles as you perform each butt exercise. Feel your muscles as you perform each movement.


Try this workout to see if you can create a better booty for yourself. Stop that droop and get that plump butt you have always wanted.

TweetIts always nice to see a firm tushy on a female.Im a fan of Oksana grishana and at the gym there is a young girl who is into fitness that is oksanas double omg but 20 yrs younger.Ive never seen such a young girl 18-19 20 maybe with the toned muscle and muscle popping out in her legs,glutes,hamstrings. Shje does bust her ass when she is working out and does exercises no one else does but you hardly see that now a days from a young girl and I mean the age of 18 19 20 21