Achieving larger, rounder buttocks can seem difficult for individuals who have difficulty gaining weight. Even if you succeed, you may find that the results are closer to general weight gain around the whole body rather than where you want it. The answer is not to load up on high-calorie foods and sit on the couch, but rather to perform targeted strength-training exercises and eat the right types of foods to increase the muscular size, density and strength, not just the fat mass, of your butt.
Barbell
Weight plates
Weight bench
Get at least eight hours of sleep each night. The majority of muscular gains occur while you sleep.
Talk to your doctor to ensure your joints, back and knees are healthy enough for barbell strength training.
Moderately increase your daily caloric intake by around 200 to 300 calories per day. Concentrate on eating healthy foods rich in protein, complex carbohydrates and unsaturated fats. The carbs will provide stable energy for butt-building workouts, while the protein will provide the building blocks necessary to make gains in muscular size, density, strength and definition.
Perform step-ups to target the muscles of your glutes, quads and hamstrings. Stand straight with a barbell resting on your shoulders just below your neck. Step up onto the weight bench with your right foot, applying enough pressure to lift your left leg up as well. Step back down the same way you came, starting with your left foot.
Perform full squats to further target your glutes, as well as your quads, hamstrings and calves. Start by standing up with a barbell resting on your shoulders, just as in step-ups, with your feet shoulder-width apart. Lower your torso closer to the ground by bending at your hips and knees, keeping your head up and your back straight. Pause once you've moved as low as you can go, then apply pressure to your heels to straighten your legs and stand back up.
Perform butt lifts to target your glutes as well. Lie flat on your back with your knees bent and your hands close to your sides. Apply pressure to your heels to elevate your hips from the floor, keeping your back straight and exhaling at the same time. Pause once your knees, hips and shoulders form a straight line. Inhale as you return your hips to the starting position.
Perform three to five sets of eight to 10 repetitions for each exercise. You may be able to perform additional repetitions for butt lifts since you won't be dealing with a heavy barbell. Perform all three exercises together as a complete workout, two to four times per week. Performing the workout more frequently will speed up your progress, as long as you're consuming enough calories to support muscular growth.
Things You'll Need
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Writer Bio
Kevin Richards has been a writer and editor since 2009, specializing in fitness, health and nutrition, as well as technology, finance and legal issues. He earned a Bachelor of Arts from the University of Michigan.