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The ultimate guide on how to get a bigger bum at home

We all want to know the secrets to HOW to get a bigger bum… and at home?! The harsh reality is that your bum won’t bloom overnight, it takes time and dedication. But fear not, we have some great workouts that you can do quickly and easily at home, outdoors or at the gym so wherever you are you CAN grow that bigger bum. Here’s Auro’s ultimate guide on how to get a bigger bum.

So let’s drill down into the simple science. There are three main muscles that comprise your bum; gluteus maximus, gluteus medium and gluteus minimus. The gluteus maximus is the largest muscle in your body and therefore one of the hardest to grow. Don’t be so hard on yourself when you’re not seeing any progress in a week. As this is the biggest muscle, it really needs a lot of love and attention. If you want to grow your bum naturally, you really need to consider time and effort spent on training this muscle group.

Not only is training your bum good for your Kim Kardashian goals but there are a number of benefits to the body such as better posture, pain reduction and injury prevention, improved athletic performance, increased bone density and fat loss. So training your bum isn’t just good for women but also super important for men too!

How to get a bigger bum with 10 simple exercises

1. Deadlifts

The ultimate guide on how to get a bigger bum at home

A deadlift is such an important and powerful exercise, that not only trains your bum but also your quadriceps (upper front legs), adductor magus (inner thigh), soleus (smaller part of your calf muscle), hamstrings (upper back of your legs), gastricemius (bigger part of your calf muscle), erector spinae (lower back), upper and middle trapezius (upper and middle neck muscles), levator scapulae (muscle from your jaw to your shoulder), rhomboids (upper inner back muscles right below your neck), rectus abdominis (abs) and lastly your obliques (side abs).

So with the lucky 13 muscles working hard with a deadlift, it just shows how important this exercise is for your body.

There are loads of different deadlift variations, so finding the perfect one for you may be a process in itself. Instead of listing out all the variants we’ll just sum up the main three.

Sumo deadlift

As you can guess by its name, the sumo deadlift involves a wide ‘sumo’ stance. You should hold the barbell (or your weight) directly in line with your shoulders – not wider or narrower.

Conventional deadlift

This is one of the most popular deadlift forms (shown in the above image). For this, your stance would be narrow with the hands placed just outside of the knees.

Trap bar deadlift

For this deadlift, you’ll use the trap bar or otherwise known as hexagonal bar. It’s most similar to the conventional deadlift as opposed to sumo, due to the stance and wide grip of the bar.

So which deadlift is right for you?

The sumo and trap bar deadlifts work heavy on the quadriceps and less on the lower back muscles. The conventional deadlift works heavy on the lower back muscles and less on the quadriceps. However, you may be thinking to grow a bigger bum you need to be doing sumo or trap bar. But to be quite honest, you should be varying your deadlifts if you want an all-round strong and toned physique.

Your lower back muscles are unbelievably important for your posture. If you’re just focusing on building your bum but neglecting your other muscles, it’s more likely that you’ll cause yourself an injury.

How heavy should your weights be?

This is entirely up to you. In essence, you’re trying to grow the muscles in your bum so you need to do two things. Feed your bum with loads of protein-packed foods. The Auro app is free to download and have loads of meal plans to help fuel you through your training. Number two; you should keep trying to increase your weights. To grow your bum you need to pump it with heavy weight and less reps. If you’re trying to tone your bum, you need to use lower weights and higher reps.

That being said, there’s nothing stopping you from completely destroying your bum (in a good way) by going heavy for a high number of reps. You just need to ensure that your form and technique is on point. No one wants to get injured. That just slows you down and means your bigger bum will be growing slower; not faster! To help with your form and technique, Auro also have hundreds of video guides and bum workouts so you don’t need to just follow this blog – you can train with a world-class personal trainer and achieve amazing bum gains quickly.

How to get a bigger bum: reps

Again, down to you. We’d recommend the standard 10 reps for 3 sets. But if you’re looking to tone up then maybe increase your reps to 15.

2. Glute bridges

The ultimate guide on how to get a bigger bum at home

A lot of us are a slave to the ‘sitting disease.’  When you spend majority of the hours in your day sitting, the muscles in your bum can get weaker and eventually you will end up slouching and experiencing bad posture.

This is why the glute bridge is a fabulous exercise to activate and strengthen your core stabiliser muscles and get that dreamy big bum.

To perform this exercise, start off by laying flat on the mat with your knees bent at 90 degrees. If you’re trying to feel the burn, try and position the heels of your feet as close to your bum as possible. Slowly begin to thrust your hips up towards the ceiling and squeeze your glutes as you reach the top of the movement. Hold it there for at least three seconds before returning to the mat.

Again, like with the deadlift, there are a number of variations to increase the difficulty. Here’s a few things you can do:

  • Instead of keeping your feet flat on the mat. Raise your toes off the ground so you’re on your heels. This puts more focus on your glutes and your thighs.
  • Try adding a weight. You can rest anything you like on your pelvis (be sure to place a cushion below if it feels uncomfortable). Hold the weight as you go up so it doesn’t drop off. This makes it harder for you to thrust and puts more pressure on your bum to do the hard work.
  • Resistance band. The heavier or more resistant your band is, the stronger your bum will get. Even just adding slight resistance will add a lot more tension to your legs and will definitely burn.
  • All of the above. If you’re feeling particularly advanced. Combine all of the above. Just be sure that your form is on point.

How to get a bigger bum: reps

As this is one of the best glute isolation exercises, you should really be doing this about two to three times a week. 20 reps could be a great starting point, depending on how advanced you want to go with the additions. Do whatever you feel comfortable with but just be sure that form is impeccable!

3. Single-leg glute bridges

The ultimate guide on how to get a bigger bum at home

An isolated sister of the glute bridge, the single-leg glute bridge focuses on the muscles in your bum and your hamstrings. This exercise is also one of the six best bum exercises for for athletes.

To perform this exercise correctly, lie flat on the mat with your feet flat on the ground and your knees bent. Keep your arms flat by your side. Extend one leg vertically in the air and flex your foot. Slowly lift your hips off the ground until your knee, hips and shoulders form a perfectly straight line. Squeeze your glutes at the top of this movement and keep your core tight. Hold for three seconds before releasing back down and repeating.

How to get a bigger bum: reps

Try and perform 10 reps on each leg for 3 sets. Again, this is a great exercise for your bigger bum goals so be sure to do this at least two or three times a week.

4. Hip thrusts

The ultimate guide on how to get a bigger bum at home

The mother of the glute and single-leg bridge is the good old hip thrust. To get the optimal result out of your thrust, you’ll need a weight which could either be a barbell, dumbbell, weighted plate or anything else you feel is acceptably weighted and also a resistance band. The main difference between this exercise and the glute bridge is that you are elevated – your shoulder blades should be fixed to a knee height bench.

If this exercise is performed incorrectly, it can get quite uncomfortable. Be sure that your neck is not strained so try and keep your gaze vertical at all times. Keep your core tight to avoid your back arching and use your bum as a driver. Really squeeeeeeze those glutes when you’re up. Keep this movement slow and controlled at all times. Try not to just thrust super hard, super fast – it’s only going to lead to injury!

You can easily do this exercise at home on a sofa too.

How to get a bigger bum: reps

Aim for around 10 reps and 3 sets. It is down to you in terms of how many reps you feel is best for you but starting off with 10 is always great.

5. Donkey kicks

The ultimate guide on how to get a bigger bum at home

Donkey kicks, AKA the big bum burner! To really feel the booty burn with this exercise, you should use a resistance band and focus on form over speed.

There are two main ways to get the most out of your donkey kick. Number 1 is keeping your raised leg bent at a 90 degree angle throughout the workout. Number 2 is to keep your raised leg completely straight. We would recommend combining the 2, so 10 reps with a bent knee and 10 with a straight leg on each leg.

You can also increase the difficulty by dropping down to your elbows as opposed to staying on your palms.

How to get a bigger bum: reps

Yep, you guessed it. 10 reps, 3 sets. The bigger bum dream reps.

6. Goblet squats

The ultimate guide on how to get a bigger bum at home

The Goblet of Fire Squats, inspired by Harry Potter and sure to take your bum through Platform 9 and 3/4. The goblet squat works all the major muscle groups and your lower body as well as your upper body. Again to really get the best out of this workout you should use a weight, ideally a kettlebell or dumbbell.

To perform this exercise, hold a weight at your chest using both hands. You can even use your pet cat if he or she is heavy enough – get creative! Stand with your feet about hip-width apart. Keep your core tight and drop your bum down to lower into a squat, whilst keeping your back straight and your chest up. Use your heels to drive through your squat and try and get as low as possible to the ground. At the bottom of the movement, squeeze your glutes to drive all the way back up to standing.

You can also add a resistance band to this movement to increase the difficulty.

How to get a bigger bum: reps

Beginners: Comfortable weight, 12 reps and 3 sets.

Intermediates: Challenging weight, 10 reps and 3 sets.

Advanced: Heavy weight, 8 reps and 3 sets.

7. Bulgarian split squats

The ultimate guide on how to get a bigger bum at home

Focusing on one bum cheek at a time, the Bulgarian split squat is a power move that focuses on the three B’s; bum, balance and bulgaria… well maybe not the last one.

For this exercise you will need a bench or hip-height chair/sofa. You can also use weights to add some extra difficulty to the move.

To perform this exercise, place one foot on the bench, with your toes facing down. Take one step forward and keep the knee at a 90 degree angle. Untuck your toes on the bench so you’re not just poking the bench with your toes but instead resting comfortably. Slowly lower down to the ground, keeping your chest lifted, back straight and core tight. Squeeze your bum as you’re travelling down and up.

How to get a bigger bum: reps

Repeat 10 reps each side for 3 sets.

8. Curtsy lunges

The ultimate guide on how to get a bigger bum at home

At your service, Your Majesty. The curtsy lunge is a graceful move that targets your gluteus medius so essentially helps you with that hourglass curve on your hips.

Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. Your left knee should hover an inch or two above the floor. You then repeat this move on your right side.

To increase difficulty, try adding a weight in front of your chest or holding a barbell behind your back.

How to get a bigger bum: reps

Try starting with 10 reps for 3 sets.

9. Side lunges

The ultimate guide on how to get a bigger bum at home

Targeting both your inner and outer thighs, the side lunge is a fantastic move to strengthen your lower body and of course your bum.

For this exercise, try and go as low as possible with the movement but keeping your back straight at all times and your core engaged. You can add a weight at the front of your chest to be more advanced too.

How to get a bigger bum: reps

Start with 10 reps each side for 3 sets.

10. Hip abduction

The ultimate guide on how to get a bigger bum at home

Believe it or not hip abduction exercises are extremely valuable and not only for your bum but also to help reduce knee valgus (when the knees cave inward, giving a ‘knock-kneed’ appearance). The hip abductors also connect to the core muscles and is a crucial move to improve balance and enhance athletic activity. Furthermore, weak hip abductors may also lead to overuse injuries such as Patellofemoral Pain Syndrome (PFPS) and Iliotibial (IT) Band Syndrome.

Use a resistance band to make this workout harder and really feel the strain in your hip abductors. You can also use ankle weights to increase difficulty too.

Start by laying on your side, flat on the mat. As shown in the image above, you can also lay your head on a pillow. Raise your outer leg straight up to the ceiling as high as you can. Squeeze your glutes as you raise and keep your core engaged. Keep your upper body glued to the ground as you raise your leg.

How to get a bigger bum: reps

10 reps each leg for 3 sets.

How to get a bigger bum: The outcome

So there you have it. 10 killer bigger bum burner exercises to grow your bum into a juicy peach! Remember to combine a good protein-packed diet into your training so you can fuel your workouts. If you’re looking for bum specific workouts or training plans, head over to the Auro website to start your free trial and access hundreds of great programs, all guided by world-class trainers.

And remember, it’s all about form, posture and correct technique. Grow your bum naturally and safely with the help of Auro.

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[Image Credit – Google Images]