Want a stronger, more toned butt? Personal trainers recommend doing this.
The ideal size of one's posterior has changed over time. Though Sir Mix-a-Lot was rapping that he couldn't lie about liking "big butts" back in 1992, a public shift towards the preference didn't take place for another decade or so, per one news report. That's when celebrities like Kim Kardashian and Nicki Minaj began making big butts trendy.
Today, many people continue to desire an increased butt size - or to at least tone the region. "Society has put this area of the body on a pedestal, so many of my clients ask for help with getting a bigger butt," says Lauren Moen, a certified in-home personal trainer based in Seattle, Washington. "I remind them, though, that focusing on your glutes is okay, but a well-rounded program that strengthens muscles across the whole body is also important."
Why do people want a bigger butt?
In addition to wanting a bigger butt because it's popular, some people desire one to help their clothes fit better, because they appreciate the extra padding when sitting, or because having one improves their confidence or helps them perform better at a specific sport. "Most of my clients want a strong, toned butt to feel good about how they look as well as to perform athletically, since strong glutes are key for that," notes Sean Sewell, a certified personal trainer and founder of Colorado Personal Fitness in Denver.
Some people have even made the case that evolution has made us want bigger butts because biologically a larger backside is associated with making childbirth easier.
Why do glute muscles matter?
No matter the reason someone may want a bigger butt, having strong glutes can certainly be good for health. "Having stronger glute muscles will reduce your risk of injury and improve your lower body function," says Moen.
These muscles are known as "the gluteal group" and consist of the gluteus maximus, medius, and minimus. "The gluteus maximus shapes the buttocks and aids in hip extension and rotation," says Austin "Ozzie" Gontang, a licensed psychotherapist at Pacific Pearl of La Jolla and the director of the San Diego Marathon Clinic. He explains that the medius and minimus, which are situated beneath the gluteus maximus, "stabilize the pelvis and assist in thigh abduction and hip rotation."
Together, this group of muscles are crucial for posture, to help the body move quickly and with more power, to alleviate pressure on the lower back (which can help prevent back pain), to support the legs, and to improve stability, Gontang explains. "The gluteal muscles also play a key role in stabilizing the pelvis and maintaining balance - which is important for everyday activities and preventing falls," he says.
Having larger glute muscles in place of fat can also ward off heart disease and be helpful with healthy weight management since muscle burns about twice as many calories as fat, Sewell explains.
How to get a bigger butt?
Because no single exercise is enough to target all your glute muscles at once, the experts recommend trying a variety of movements when strengthening this area. Sewell says his "go-to exercise" for targeting glutes is the kettlebell swing. "This is the best exercise to strengthen the glutes, burn calories and increase strength," he explains.
It's performed by standing with your back straight and your feet shoulder-width apart. Then, bend your knees slightly so you're in a half-squat position and hold a kettlebell with both hands between both legs. In an explosive motion, stand erect as you swing the kettlebell forward and up, until it's at chest level, then let it swing back between your legs again, stopping near your butt. As it crosses between your legs when coming down, bend your knees again, then repeat the swing back up and back down for as many reps as desired. The movement can also be done while holding the kettlebell firmly with only one hand at a time and alternating between hands.
Sewell and Moen also recommend performing a variation of deadlifts, lunges and squats. Gontang similarly recommends regularly engaging in such glute-targeting exercises and says adding weights to each motion or utilizing resistance bands can make these workouts even more effective.
He also points out that a variety of less-intensive activities can similarly strengthen and tone glute muscles. These include climbing stairs, cycling, and walking or jogging over hilly terrain. "The incline forces the gluteus maximus into action, providing a powerful hip extension with each step and intensifying the workout for your glutes," he explains.
Gontang also suggests exercises associated with High-Intensity Interval Training (HIIT) such as burpees, mountain climbers and jump lunges to similarly target this area of the body. "By incorporating a variety of these activities into your cardio routine," he says, "you can ensure that the gluteal muscles are effectively engaged, leading to stronger glutes and a more balanced and powerful lower body."