How to Get a Bigger Bum in the Gym
How to Get a Bigger Bum in the Gym
The first thing that you will need to do if you want to know how to get a bigger bum in the gym, is make sure that your gym has all of the equipment for the exercises below. I have tried to include exercises that can be done in most gyms as the equipment necessary is fairly standard.
The exercises are for anyone to use – both men and women – but obviously you set the weights and repetitions according to your level of ability.
You should be aiming to train your glute muscles at least once or twice a week.
Make sure that you up the intensity – with both the repetitions and the weight – at least weekly, to prevent your muscle from adapting to a set weight.
Knowing how to get a bigger bum in the gym however, involves slightly more than just performing these exercises. Try to consume some natural simple carbs (ie banana or other fresh fruit) and a complete whey protein drink during and after your workout to aid muscle recovery. See ‘How to Get a Bigger Bum with Correct Diet and Hydration‘ for more information.
1. Dumbbell Jump Squat
- Take some light dumbbells and hold them down by your sides.
- Lower yourself into a squat position, with your thighs horizontal and level with the ground.
- Leap up, pushing off the ground with your calves, hamstrings, thighs and glutes.
- As you jump up, tuck your knees up into your chest.
- As you return to the floor, your knees should remain bent.
- Return to another squat position slowly, to complete another rep.
2. Ball Squats
- Start by standing with the ball in your lower back, against a wall.
- Whilst you are in the standing position, slowly lower your body down, making sure that your knees do not extend forwards past your toes.
- Lower yourself until you feel the desired extension, then raise your body back up by pressing off from your heels.
3. Leg Press
- Position yourself on the leg press machine.
- Put your feet on the footplate and hold onto the grips at the sides with your hands.
- Keeping your back and head pressed into the back support, lower the weight until your legs are bent into a 90 degree angle.
- Then raise the weight, pushing through your heels.
- Try to make sure that your movement is fluid, and never lock your knees out straight.
- Start by standing up straight, holding a weight in each hand.
- Extend one leg forward, and with your back and head straight, lower your body by bending both of your knees.
- Ensure that your forward lower leg remains vertical as you lower yourself, checking that your knee does not extend further forward than your toes.
- Make sure that the back leg/knee does not touch the ground.
- Proceed back up to start position, by pushing off with the heel of the forward leg.
(for technique – see Related Video)
- Stand straight with your feet shoulder width apart, take a dumbbell in each hand with your arms at your sides.
- Keep your back upright and straight throughout this exercise .
- Start by reaching one of your feet backwards behind you, as if you were taking the first step to walk backwards. Aim to lower your knee as low to the ground as possible, without quite touching it. Your heel should be off the ground at this point.
- Still keep your back straight, and make sure that the knee of your forward leg, doesn’t extend past your toes of the same leg.
- Aim to get a good stretch by really reaching back with your stride.
- Return to the start position by pushing of from the ground, and repeat with your other leg.
- Ensure your glutes and abdominals are tight throughout this whole exercise.
6. Bulgarian Split Squat with a Bench / Swiss Ball (for added core strength)
(Note: if you have bad knees / poor balance do not attempt this exercise).
- Start by standing upright with a bench / ball close behind you.
- Place one leg backwards onto the bench or ball. You may need support or help to do this on the ball.
- Lower yourself down, checking that your knee does not extend further forward than your toes.
- When using the ball, it should roll backwards slightly as your body lowers, but you should remain balanced.
- Return to start position.
(see Related Video for visual help)
7. Glute Isolation Machine
To access the platform comfortably:
- push the button on the ROM lever;
- standing on the platform, centre your hip with the ROM lever rotation point;
- select the workout load with the pin;
- select desired start position with the help of the ROM lever;
- with one foot firmly on the platform, move the other leg in front of the roller.
To perform this exercise properly:
- ensure your chest is firmly against the pad,
- grasp the handgrips and push your leg back,
- maintain a smooth controlled speed through the movement while staying in control of the weight;
- to exercise with the other leg, reverse sides and repeat from point 2.
8. Glute Ham Raise
This is a really great exercise, watch the video and see how it’s done:
Now that you know how to get a bigger bum in the gym, what’s stopping you?