These butt pictures for sure show the extreme of different categories. Also, you could be lucky and have great glute genetics, then yeah for you! All you need to do then is stay lean and your butt will look amazing.
But for the rest of us mear mortals, with some hard work, intelligent training, and consistency, everyone can dramatically improve the size and shape of their butts. I’ve done it for myself and hundreds of clients.
I am not going to get into diet too much in this post (eliminate refined sugars & bread, increase your water intake, eat heaps of low carb veggies, lean protein etc, etc) More so, I want to list off various exercises you can do at home with bodyweight or if you have access to weights, add them. Resistance will increase the intensity of the exercise and induce more muscular tissue damage, thereby producing more hypertrophy (increase in size of skeletal muscle).
There are literally hundreds of exercises and their variations for your butt. But here are 20, but I could go on and on.
Hip Thrusts
Glute Bridges
Donkey Kicks
Pistol Squats
Prisoner Squats
Plie Squat
Goblet Squats
Bulgarian Split Squats
Jumping Squats
Reverse Lunges
Forward Lunges
Side Lunges
Frog Pumps
45 Degree Back Extensions
Glute Ham Raise
Romanian Deadlift
Stiff Legged Deadlift
Back Squats
Front Squats
Box Squats
You don’t need to all of these exercises every day. Just choose 3 or 4. Every second day perform repetition ranges from 10 – 50, depending upon whether you are doing a bodyweight exercise or really pushing yourself with a loaded barbell.
Always use good form. Concentrate on initiating the movement from your glutes when necessary. Keep your core tight, bring your belly button into your spine. If you are unsure of the exercise, don’t do it. You could quite easily injure yourself.
Perhaps consider a few Personal Training sessions, from a reputable trainer, to ensure you are getting the best bang for your buck. The right exercises, for the right body part, executed in the right way. No injury and maximum growth.
Time is precious, don’t waste yours with bad form, and the wrong exercise.