If you’re serious about putting some sass in that ass, then you need to know the best exercises to lift, shape and sculpt that bee-hind.

Whilst “She Squats Bro” has convinced most people that squats are the be all and end all of booty building (find out why they’re not in this article), there’s a ton of other exercises out there that arguably do a better job of building your butt than the back squat.

Squats are great, but if you really want to make that booty grow, you better start adding these 6 exercises for a bigger butt into your workouts.

Warning: Do these exercises and you’ll have groups of guys swivelling in the street to get a second look at your ass every time your out and about.

1. Paused goblet squat

Paused Goblet Squat - Exercise For a Bigger Butt

Goblet squats, aka goblin squats (‘cos you look like your squatting in the corner of a cave cradling “my previous”), are a bit different to your normal squats — the pause at the bottom gives you no option but to really work your ass off.

Exercise tips:

  • Take it slow and stay controlled on the way down
  • Your hips should be below your knees at the bottom
  • Pause for 2 seconds at the bottom
  • Explode back up to standing

How to do it in detail:

  1. Stand with your legs just wider than shoulder-width apart holding a dumbbell against your chest. Your palms should be facing each other on either side of the end of the dumbbell.
  2. Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don’t come up onto your toes).
  3. When you reach the bottom, pause for two seconds, then drive up through your heels back to a standing position.
  4. Keep your chest and head up, your abs contracted and your back flat throughout.

2. Glute split squat

Glute Split Squat Lunge - Exercise For a Bigger Butt

These “glute lunges” are a killer bubble butt-buildier if you do ’em right. You’ve gotta keep that front shin vertical and your back up at all times otherwise you’ll just work your thighs.

Exercise tips:

  • Keep your front shin vertical
  • Try to keep your back upright
  • Squeeze your butt as you stand back up

How to do it in detail:

  1. Hold a pair of light dumbbells in your hands and stand with your legs one in front of the other about a metre apart with a slight bend in both legs. Your front foot should be flat and your rear foot on its toes.
  2. Slowly lower your body vertically by bending the rear leg and go as low as you can go, ideally until your back knee is just off the floor.
  3. Try to keep your front shin vertical to the floor throughout the exercise.
  4. Squeeze your butt and leg muscles to raise your body back to the start position.

3. Bulgarian split squat

Bulgarian Squat - Exercise For a Bigger Butt

This is an awesome exercise for building a butt AND it’s a fantastic fat-burner too — so you get a two-for-one with this bad boy!

And why am I on a balcony on a chair? Well, I didn’t have a decent photo of the exercise so had to freestyle this one whilst staying in Croatia!

Exercise tips:

  • Place your rear foot on chair, step or bench
  • Keep your back upright (don’t lean forwards)
  • Hold a dumbbell in each hand to increase the difficulty

How to do it in detail:

  1. Stand about a metre in front of a bench, step or chair holding a pair of light dumbbells in your hands.
  2. Place your back foot up on the bench, step or chair.
  3. Your front foot should be flat and your rear foot either on its toes or resting on the top of the foot.
  4. Slowly lower your body vertically by bending the rear leg and go as low as you can go whilst still keeping your back upright.
  5. Squeeze your butt and leg muscles to raise your body back to the start position.

5. Barbell hip thrust

Barbell Hip Thrust - Exercise For a Bigger Butt

This one does look a bit sexual, but it’ll make your butt look pretty sexual too (remember when “sexual” was a saying?).

The key with this one is to explode up by squeezing your butt. I was once told that for any butt exercise in the gym, you want “do it like you’re f**king, NOT like you’re making love” — funnily enough I’ve never forgotten that one!

Exercise tips:

  • Use a pad on the bar (or wrap your gym towel around it)
  • Position the bar on the top of your thighs (below hip bones)
  • Keep your abs braced to avoid working your lower back instead of your glutes
  • If you can’t feel it in your legs, move your legs further away from your body
  • Explode back up to the top position by squeezing your bum hard

How to do it in detail:

  1. Lie with your shoulders resting on a bench or box (approximately 1.5-2 foot high), with your knees bent and feet flat on the floor. Rest a barbell across your body, just below your hip bones (if it hurts it’s too high!).
  2. Brace your abs hard to avoid working your lower back instead of your glutes.
  3. thrust your hips toward the ceiling explosively, lifting the barbell as you push your feet and shoulders into the floor, squeezing your glutes at the same time.
  4. Lower the bar by slightly releasing the tension in your legs until the bar is just off the floor, then repeat.

6. Glute-ham raise

Glute Ham Raise - Exercise For a Bigger Butt

Not all gyms have this piece of equipment, but if you’re lucky enough to have it then you and your butt are in luck — it’s time to grow!

Exercise tips:

  • Place your hands on your butt to make sure you’re contracting it and working it properly
  • Don’t over-do it at the top — this will just work your lower back
  • Hold a weight in your hands to increase the difficulty

How to do it in detail:

  1. Position the thigh-rest on a roman chair at mid-thigh height.
  2. Set yourself up – there should be a slight bend in your legs. Lower your torso down until it’s at about 90 degrees to your legs.
  3. Lift your torso by squeezing your butt and hamstrings until your upper body is roughly horizontal and then slowly lower your torso back to the starting position.
  4. Your back should stay flat and keep your abs contracted. Avoid arching your lower back – this is not a lower back exercise!

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