Butt-Mass Building Workouts

Building mass in your butt muscles requires hard work and specific training.
i Comstock/Comstock/Getty Images

Whether you're attempting to improve your physique for athletic endeavors or to meet your personal aesthetic goals, your butt muscles, or glutes, may be a muscle group of particular focus. As with any other muscle, you must do certain exercises if you want to build their mass. Consult your doctor before starting any workout program to reduce your risk of injury.

Repetition Ranges

The amount of repetitions and sets you perform for each exercise influences the results of your training. Different repetition ranges encourage different outcomes, such as muscular endurance and maximal muscular strength. To build mass in your butt muscles, perform three to six sets of between six and twelve repetitions of each exercise using a moderately heavy weight. Your rest times between sets should be between 30 and 90 seconds.

Body Weight Exercises

Performing body weight exercises can be a convenient way to get a workout in when you're traveling and don't have access to a gym or when you're at home and don't have time to go to your fitness center. Some effective bodyweight exercises for bulking up your butt muscles include single-leg squats, jump squats and walking lunges.

Dumbbell Exercises

Using dumbbells will help you increase strength and will provide more mass-building stimulus to your butt muscles. Using dumbbells also allows you to concentrate on one leg at a time, which helps even out any muscular imbalances you may have. Performing step-ups, deadlifts and squats with dumbbells can help you build butt muscle mass.

Barbell Exercises

Although barbells do not allow you to easily work one leg at a time, this type of equipment allows you to lift larger amounts of weight and build more mass. Forward lunges, front squats, back squats and deadlifts are among the most effective barbell exercises for building butt-muscle mass.

Rest Days

Your muscles require rest periods to heal and grow after workouts. Thus, you should avoid performing any exercises that target your butt muscles for at least 24 hours. Working out without allowing your body to have time to rest will impair recovery and inhibit butt muscle growth.

the nest