The buttocks make up the largest muscle group in our body; known for their extraordinary force and power, they are made up of three distinct muscles: the gluteus maximus, the gluteus medius and the gluteus minimus.
These muscles not only help with walking, sitting, running and jumping, but are also famous for their bulky appearance, which can vary in shape and tone.
Let's see the best exercises for give more volume to the buttocks!
Index
Exercises for buttocks volume
Buttocks bridge
Safe for beginners, the glute bridge isolates and strengthens the hamstrings and the core, also improving the stability of the hips.
Execution:
- Lie on a mat with your knees bent and feet planted on the ground
- place your arms at your sides with your palms facing the floor
- squeezing your abs and gluteal muscles, press your feet to the floor
- lift your hips until your body forms a straight line from shoulders to knees
- pause for 5 seconds
- return to the starting position
Jumping squats
This exercise increases heart rate and helps strengthen the glutes, hips, quadriceps, hamstrings and calves.
If you have problems with your knees, ankles, hips and balance difficulties, consult a physical therapist before trying it.
Execution:
- stand with feet slightly wider than shoulders and arms down
- lower the body until the thighs are parallel to the knees
- push yourself up by jumping forcefully by stretching your arms up
Lunges while walking
Walking lunges are a great exercise for building and toning the gluteal muscles, also targeting the quadriceps and improving balance.
Execution:
- take two dumbbells with your arms at your sides
- stand with feet apart at hip height
- take a step forward about two feet by bending the knee towards the ground
- hold the position for a few seconds
- step forward with the other leg and repeat alternating
Single leg deadlift
This exercise targets the glutes and hamstrings.
Execution:
- pick up two dumbbells
- put your hands in front of your thighs
- stand upright with the weight on the right side by slightly bending the knee
- start the movement by letting the weights drop down
- lower the torso to the ground as the left leg pushes back and the right foot is firmly on the ground
- slowly lower the leg to the starting position
Side step with band
This exercise targets the glutes and hip muscles.
Execution:
- place the band around the ankles
- stand with your feet shoulder-width apart
- take side steps by bending your knees slightly
- return to the starting position
Donkey kicks
This exercise focuses on all three gluteal muscles.
Execution:
- position yourself on all fours on a mat with hands flat on the floor and neutral spine
- lift the right leg off the floor, keeping the knee bent
- use your glute muscles to push your foot towards the ceiling
- wait a few seconds and return to the starting position
- repeat with the other leg
And you who exercises you do to increase the volume of your buttocks? What are your favourites? Let us know in the comments!
Anyway, we have activated a lot of discounts on our Telegram Fitness & Sport channel: from 30 to 70% on all sports categories! Find it all here 
SUBSCRIBE TO THE FITNESS & SPORT CHANNEL