I’ve been asked a few times over the years “How can I get a bigger butt?!?”. So girls (AND guys for that matter...) if you want a bigger butt then you need to be squatting and you need to be deadlifting. And you need to be doing these exercises HEAVY!!
The Squat and the Deadlift are HUGE compound exercises. They're both full body exercises that use large muscle groups, including your core (abs, lower back, obliques) which gets worked while bracing your mid-section and keeping your body tight throughout the entire range of motion.
On top of squats (goblet, front, overhead & zercher) and deadlifts (conventional, kettlebell, sumo & romanian), here are some other fantastic go to exercises that will help pump up your posterior chain!
- dumbbell lunges
- dumbbell step-ups
- kettlebell swings
- single leg or pistol squats
- weighted hip raises
- high box jumps
- band heel kicks
And how do you decide on the right amount of weight?!?
You want pick a weight that is heavy enough to really challenge you through the entire rep range, but not so heavy that you’re unable to maintain proper form throughout.
Here is an example of a "booty building" workout routine:
Task #1 - Complete a total of 5 sets.
front squats - 10-12 reps
weighted hip raises - 15-20 reps
Task #2 - Complete a total of 4 sets.
kettlebell deadlift - 10-12 reps
dumbbell lunges - 8-10 reps/side
Task #3 - Complete a total of 10 sets.
kettlebell swings - 15 swings EMOM (every minute on the minute)
Skill/Strength Exercise: Barbell Deadlift
Skill/Strength Exercise: Barbell Front Squats
Accessory Exercise: Band Heel Kicks
Accessory Exercise: Dumbbell Glute Bridges