bigger butt

[Sibba]

Hi all what kind off exercise can I do to make my butt bigger

 

[Sibba]

what kind of weight lifting ??

 

[Merciless]

The glutes are made up of three different muscles. The Maximus, Medius, and Minimus. Here are just a few exercises that work the 3 parts of the glutes best, IMO.

-Deadlift
-Swiss Ball Knee Extension
-Full Lunges
-Glute Barbell Raise
-Hack Squat
-Hip Abduction
-Hip Extension
-Reverse Lunge
-Side Lunge
-Pulley Kickback
-Walking Backwards

You're not supposed to do them all at once, of course. Do 2-4 each time.

 

[Susie]

I've been doing squats and lunges and have definitely seen a nice increase. If you want to start simple, just do basic squats and lunges.

 

[BigStew]

Full squats, step ups (on a bench), romanian deadlifts...

 

[Sibba]

Thank you all

 

[malkore]

deadlifts. just about every deadlift will lead to more muscular glutes, so a mixture of stiff leg, romanian and standard deads rotating through your workouts is my suggestion.

 

[Sibba]

great and thank you all

 

[Sibba]

Hi I was thinking what is better? to take few reps 6-10 or maby 12-15

 

[dswithers]

3 sets of 10 is usually considered ideal for hypertrophy (muscle size increase).

 

[Sibba]

takk takk

 

[bipennate]

Hi I was thinking what is better? to take few reps 6-10 or maby 12-15

Why not both? It also depends on your experience, diet, etc

 

[css925]

Personally I vary my reps on each of my workouts 5 reps one day, 8 the next and then 15 the next. Of course you have to adjust your weights.

As for glutes I do deadlifts, lunges, squats and step ups (all mentioned before). I have seen a noticeable difference.