How to gain butt muscle? Here are 3 steps. To increase muscle in your gluteus maximus, medius and minimus, you need a regular and varied workout routine that consists of stretching, cardiovascular endurance and weightlifting.
Step1: Begin by warming up with a cardiovascular endurance exercise. Biking is a wonderful cardio exercise that builds lung capacity and firms and tones the muscles of the buttocks. Other good exercises are lunges and glute kickbacks. To do a lunge, stand with your legs together. Step one foot forward and bend at the knee until your thigh is parallel to the ground. Your other leg should feel nicely stretched, and the ball of your other foot should remain on the ground. Straighten your leg, step with the other foot, and repeat. To complete a glute kickback, get on all fours on the floor, keeping your knees bent at a 90-degree angle so your thighs are perpendicular to the floor. Lift your left leg straight back until your thigh is in line with your torso. Slowly lower your leg back to the start position, keeping control over your leg so it doesn’t come crashing to the ground. Repeat with the right leg.
Remember to breathe during these exercises- it is essential to breath regularly during cardiovascular exercise!
Step2: Weightlifting can firm and tone the glute muscles. If you have access to a gym, use the adduction machine, the cable machine and the leg-curl machine. Each machine should have exercises listed on them, but if not, a few good ones to do are leg lifts by connecting a resistance band to the cable machine, and leg curls on the leg machine. If you do not have access to a gym, do squats. Use dumbbells and begin by standing straight, with legs hip-length apart. Bend knees until your thighs are parallel to the ground–almost as if you are sitting in an imaginary chair. Straighten up. Repeat.
Step3: After exercising, remember to stretch. A great stretch for the glutes is the “rag doll” pose. From a standing position, bend forward until you feel a slight stretch in your hamstrings and glutes. Relax your back, then curl forward. Either fold your arms or touch each hand to the opposite elbow, and hang for as long as you wish.