Doing an exercise such as the squat or leg press enlarges and firms the gluteus maximus thereby leading to a great looking butt.To make your butt bigger you should do leg presses, lunges, and single leg squats.The butt is essentially so-shaped because of its gluteal muscles, unless you have a very great amount of fat - which will also contribute 'size' to a degree, but it will look sloppy. To build muscle in this area and at the back of the legs generally, some great 'non-weight' exercises include running up and down hills -especially sand dunes [better still], or climbing trees or running up and down stairs - especially 3 steps at a time.Lunges have been mentioned: they are certainly contributors; but a better exercise for the development of the gluteal muscles are jump squats. They are great for the gluteals and the legs generally, and for the lower back and stomach muscles, as well.Lunges. Start with stationary lunges if you are a beginner and progress to walking and reverse lunges. Single-leg squats also seem to work. The biggest mistake is to use light weights, the heavier the weight, the bigger the muscle!Squats- 3 sets of 20 a day
The best way to increase your glutes is to do squats or lunges, with weights. Lunges are known for building the butt and are much safer than squats. The butt is a huge muscle, so you build it with the weightlifting. After working out, make sure you eat enough protein, or you will just lose weight. Aerobic activities are great for your health, but if you are thin like I am, they can burn too many calories and make you skinnier. If you do squats, make sure you have someone who knows what they are doing (REALLY knows, not some 14 year old wanna be weightlifter) spotting you- you do not want to push your knees over your feet or harm your knees. Squats can drastically damage your knees. Lunges would be safer. You can carry hand weights around your house or basement while you do the lunges, or you can do them in place.
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