While some people work out in an attempt to reduce the size of their backside, others hit the gym regularly in an effort to build theirs up. If you fall into this latter group and are looking for ways to make your flat buttocks round or your round buttocks even rounder, here are some of the best buttocks building exercises to try:
- Wide Legged Squats
Performing squats are a great way to get your entire lower body in shape, but when you stand with a slightly wider stance, you actually target your buttock muscles more than your legs and this helps them grow at a faster rate than if you perform squats with your feet closer together. Use a bar or dumbbells to make your squat even harder and more effective.
Lunges are also great at sculpting a bigger backside, so you’ll want to include them in your lower body exercise regimen. Just be sure to use proper form so you don’t injure your knees while doing them. This requires making sure your knee does not extend beyond your toes when lowering your body to the ground.
- Prone Leg Lifts
For this exercise, simply lie on your stomach on a weight bench with your upper body and hips on the bench and your legs extended beyond it. Use your hands to hold the bottom of the bench beneath you and slowly lift your right leg up and into the air, tightening your buttock muscles as you do. Hold for 2-3 seconds and then lower your leg to the starting position.
Perform these three exercises regularly and you’ll notice that you are gaining a bigger, rounder butt. What other exercises do you find help you sculpt your backside? Share them below!