Strengthen your gluteal muscles for a bigger butt

By | May 10, 2016

Big hipsThere are so many people who are frustrated with their flat buttocks because it does not look good and any jeans do not fit well. There are so many ways to get bigger butt but finding the most effective one is very difficult job. Before going to plan to get a bigger bum you should have an idea about the anatomy of your booty. Let’s have a look at the anatomy of human butt:

Anatomy of human buttocks: Many of us do not know the actual structure of butt. If you know how butt muscles works then you can easily understand how to get a bigger bum. According to human anatomy human butt is made with three muscles such as gluteus maximus, gluteus medius and gluteus minimus. Gluteus maximus is the largest muscle of butt and situated at the top of butt. The positions of gluteus medius and gluteus minimus are mid-section and lower parts of the butt respectively. This is the basic structure of butt. If you want to get a bigger booty then you should choose option by which gluteal muscles will grow without affecting any other part of the body.

There are so many exercises to enhance the gluteal muscles and they are as follows:

Exercise to grow gluteal muscles:


  • Barbell Squats: A Barbell squat is the most effective exercise to get huge bums. It will effect directly on the gluteal muscles. You can do this with the help of dumbbells and bar across your shoulder. This exercise will help your gluteal muscles to grow proportionally so that it does get abnormally bigger size. Follow the instructions properly and continue it for few months. Remember that maximum gluteal muscle enhancement exercises activate leg muscles and it will start to grow. To avoid this you should do this under the guidance of any professional
  • Lunges: It is another highly effective exercise to increase gluteal muscles. Four types of lunges are there and they are as follows:
  1. Walking Lunges
  2. Side Lunges
  3. Stationary Lunges
  4. Alternative Lunges

 By following above four types of lunges three gluteal muscles will increase proportionally. Start with stationary lunges with the help of two dumbbells. Hold two dumbbells on your hand and then take forward your one leg. Maintain to stand straight this time. In this position allow your body to go down towards the ground by bending both legs and knee of one leg must touch the floor. Try this position repeatedly for few days you will feel the result.

  • Hip external rotation movements: If you want to increase gluteal muscle without effecting leg muscles them this movement will be best for you. When you start to rotate your hip externally your gluteal muscles will start working. To get the better result know how to use gluteal muscles more properly and continue it for few months
  • Hip abduction movement: This movement effect directly to the upper gluteal muscle that means gluteal maximus. Side lying abduction, band seated abduction are very effective way to increase upper gluteal muscles.

 If you are thinking how to get bigger butt then stop thinking and start above mentioned exercise which will increase gluteal muscles and help you to achieve curvier and bigger butt.