![]() Start on the ground on your back in a glute bridge position. Bigger Butt Exercises: Frog Pumpīuilding off of your glute bridge, you can do frog pumps with or without weight. Hold for a 1-2 second count, then control and release. Do not rock the barbell and control the movement as best you can. Driving through the heels, drive the hips up, keeping your hips neutral, squeezing your abs and your glutes. Plant your heels and feet into the ground with a *slight* angle outward. Position yourself with your shoulders/upper back on a bench with the barbell across your hips. Similar to the barbell glute bridge, the barbell hip thrust and single leg barbell hip thrust are going to be performed on an elevated platform, like a bench or box. Bigger Butt Exercises: Single Leg Barbell Hip Thrust Tighten your abs, squeeze with your booty, and lower the hips back to the starting point. Your shoulders should press into the ground and your pelvis should stay neutral to limit the ‘arch’ in your back. Bend your knees to 90 degrees and while keeping your feet flat on the ground, hands on the barbell, drive through the heels extending the hips upward as you hold the barbell in place. If the barbell places too much pressure on your hips, use a cushion or a towel. Make sure you have some bumper plates on the bar, and when your legs are extended, roll a barbell over your legs and rest it at your hip crease. Lay down on your back with a barbell at your feet. Bigger Butt Exercises: Barbell Glute Bridge You may also want to look for a plan that has nutritional and supplemental recommendations so you’re making the most of your workout program and effort, both in and out of the gym. You also want the plan to come from someone who has a big butt **ahem, myself** and who has experience training individuals looking to grow their glutes into a ripe peach size (minus the fuzz, #amiright). Seems stupid, but you’d be surprised how many marketing ploys and training programs are out there targeting full body, claiming that you’re going to grow a butt magically. What To Look For In A Bigger Butt Workout Planįirst and foremost, you’re going to want it to have bigger butt exercises. See where I’m going here? Without a roadmap, you’re basically just driving around aimlessly wondering when a bigger butt is just going to show up one morning when you look in the mirror with a giant ‘I woke up like this’ sign taped to it. The Gluteus Minimus - the smallest muscle in the butt that sits under the mediusĪre you one of those people who follows some people on IG that have a rocking booty that post workouts and you occasionally try them? Have you been slaving over booty band workouts and random movements from things that you found online? If you’re ready to get serious about getting a bigger butt, I’m going to let you in on a little secret, ok? YOU NEED A BIGGER BUTT PLAN aka a bigger butt workout plan with bigger butt exercises.The Gluteus Medius - the second biggest muscle that wraps around the hips (more on the side).The Gluteus Maximus - the biggest muscle in the booty (grab it).This is why it’s important to do more than just body weight to see your behind grow. Each one has a different role and is activated with various movements. ![]() ![]() It’s important to understand the glute muscle anatomy in conquest of a juicy booty. ![]() If you miss the pop-up, you’ll have to buy it from our training programs ($18.99) Glute Muscles Anatomy It’s a 6 week comprehensive lower body training program designed specifically for you and your booty. Exercises For A Bigger Buttīefore we get ass deep in exercises for a bigger butt, in about 10 seconds a pop up is going to give you an opportunity to download MY PERSONAL GLUTE GAINS PROGRAM COMPLETELY FREE. Grab your phone and take some pics, because trust us, you’re going to be having people asking you how to get a bigger butt, too, after you’ve earned yours. How are you going to get a bigger butt if you don’t even know what is bigger than what you’ve got? The best way to figure out your baseline or where you’re starting is to take measurements and initial photos. ![]() I wanted real results and I assume so do you. I remember when I first started training my glutes, I typed in “how to get a bigger butt” into Google, and all that came up were donkey kicks, fire hydrants, and a bunch of crap information. It didn’t just show up, I earned it, and I’m going to tell you how to get a bigger butt in 30 days or less. My name is Alexandria Best and I’m the COO of Swolverine, a CPT, the owner/head coach of The Swole Kitchen nutrition and performance coaching, and I’ve got a big butt. ![]()
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