10+ Legs And Glute Exercises At Home – Exercises For Bigger Butt

Not every girl heads to gym in order to get a bulky body structure and bigger butt. Neither It is compulsory  to move to gym to get a perfect shape, nor any equipment are required.

Some small equipments would help you out to get that dream figure. Getting in shape is all dependent on your consistency &  motivation.

Not only exercises will help you get toned legs and butt, you will require a proper diet pre – post workout.

After you workout, your body replaces the damaged muscles and thus, you body manages to begin some muscle growth. That is why, exercise is required for muscle growth.

If you’re looking for best exercises to get a bigger butt and bulky thighs, you are at best place. Keep scrolling the article to start working out today and help gain some muscles for  a perfect body shape.

1. Squats

Squats are often considered as the best workout for lower body. It functions of strengthening the legs , glutes and other muscles.

How to do : Maintain a distance between your legs. Observe that you keep the toes and shoulder width apart. You don’t have to bend your knees. Make sure the knee and toes goes parallel.

Duration : 3-4 minutes

Instructions : In the starting, Try doing squats  3  × 20 reps per day. Doing proper squats is much more important than 3 × 20 reps. Take proper break between each rep.

2. Jumping Squats

Jumping squats are more beneficial for burning calories faster. By doing this exercise, you’ll be able to gain more power on lower body than regular squats.

How to do : Stand at hip width distance apart. Perform a normal squat and then, jump as high as you can and land softly on ground and again, repeat the process.

Duration : 2 minutes

Instructions : If you’re a beginner, Add Jumping Squats workout 2 × 10 reps per day in your lower body workout.

3. Lunges

Lunges helps to improve your stability and engage your core muscles. In the starting, you’ll not be able to perform lunges perfectly as it requires balance but practicing it would definitely improve the balance and stability too.

How to do : Start this exercise by standing up and stepping up forward till your leg reaches 90 degree. Return your leg to the starting point and continue with other leg.

Duration : 1-2 minutes

Instructions : Perform the exercise with 10 reps with one leg per day. Make sure you don not bend your knee beyond your foot.

4. Donkey Kicks

Donkey kicks mainly targets on gaining muscles on your booty part or butt. It helps in toning the upper and lower body and maintains stability by raising one leg above the ground.

How to do : Get down on the ground on your knees and hands. Lift one leg above the ground and squeeze your glute while raising the leg at the top. Repeat the exercise as per reps.

Duration : 2 minutes ( 1 min. for each leg )

Instructions : Keep your back straight while performing donkey kicks. Give 1 minute to each leg and if needed, take a break in between and breathe.

5. Pilates Swimming

Pilate swimming is much more useful exercise for back muscles. It helps to maintain the posture. It also helps in reducing the neck and shoulders aches.

How to do : Lay down on a surface on your belly. At the same time, raise your arm, chest and leg. Continue till the duration of reps.

Duration : 1 minute

Instructions :  Don’t rush. Hold your body after each rep and breathe.

Also Read This Blog – How to fix muscle Imbalance complete guide 2021

6. Chair Side Leg Lift

Leg lifts or raise is a simple exercise strengthening core muscles of lower abdomen. It helps in stability and flexibility in your back and butt area.

How to do : Take a chair and stand straight. Lift your right leg above the floor and put all your weight on your left leg.

Duration : 2 minutes

Instructions : Repeat 10-20 reps and then, shift to another leg. Continue till the duration of time ends. Breathe in between and take a break, if needed.

7. Wall Sit

Wall sit is one of the best basic exercise ever without any equipment. It strengthens the muscles of your whole lower body. Wall sit makes it easy to gain muscles on your lower body.

How to do : Lean on the wall by keeping your back straight. Sit down the wall by keeping shoulder width distance.

Duration : 30 seconds

Instructions : Make sure your knees and toes  goes parallel. Don’t bend your knees beyond the level of toes. Most importantly, look straight and keep your back straight.

8. Frog Jumps

Frog jumps is an intensive exercise to tone your lower body. As the name suggests, jumping like a frog, helps in gaining muscles on thigh, butt glutes, and lower body.

How to do : Lay down just like a ‘frog’. Jump as high as you can. Continue the exercise till the duration ends.

Duration : 1 minute

Instructions : Keep your face front. Make sure your knees are pointed to the same direction. Moreover, It helps in losing weight too.

9. Step Ups

Step up is the all rounder exercise for lower body. It helps in gaining and strengthening the muscles of thighs and leg. Each leg is trained personally with this exercise.

How to do : Put forward your right foot on the bench, while keeping your back straight. Continuing with putting left leg to meet the right one.

Duration : 1-2 minutes

Instructions : You have to do this exercise 3 × 15 reps per day by taking breaks in between the reps duration. Do not try this if you have any knee injury.

10. Plank Glute Kickback

Plank Glute Kickback is generally done to strengthen the core of glutes. But, it also helps in gaining muscles on thighs, butt, glutes and wrists. It also helps in maintaining the posture and stability of your body.

How to do : Get on the ground with ” Plank ” Position. Keep your back straight. Lift one leg above the ground and kick to the above. Do the same till duration of reps for each leg end.

Duration : 2-3 minutes

Instructions :  Perform this exercise at 2 × 15 reps each day in order to get a bigger butt with bulky thighs.

11. Calf Raises

As the name suggests, calf raises exercise is generally helpful in strengthening the muscles of calves.

How to do : Stand firmly. Keep your back straight. Lift your heels off the ground and stand still on your toes for a second or two and get back to the same position.

Duration : 2 minutes

Instructions : Calf raises is a simple exercise so you must add 30-40 reps of calf raises per day in your workout.

12. Pistol Squats

Pistol squat is advanced workout exercise which focuses on strengthening the whole lower body. Balance & Stability is maintained  by doing this exercise in your daily workout routine.

How to do : Begin this exercise by standing straight  with your feet. Lift and raise your one leg and extend it straight as much as you can in front of you. Bend on your standing leg by keeping the another leg straight in front of you.

Duration : 2-3 minutes

Instructions : Start by doing 2 × 2 reps per day as pistol squats are difficult to perform in the beginning.

13. Side to Side Lunges

Side to side lunges strengthens the muscles of thighs & butt. This exercises is generally performed for inner and outer thigh area.

How to do : Stand by keeping your back straight and both leg parallel to each other to the shoulder width. Unlike squat, you need to put whole weight on your right leg first by bending and pushing your butt backwards. Do the same with another leg too.

Duration : 1-2 minutes

Instructions : Perform the side lunges at 10 reps for each leg.

14. Jumping Jacks

Jumping jacks is a cardio workout exercise, which uses oxygen to stimulate the muscle growth process.

How to do : Stand straight firstly. Jump by keeping your feet apart and your arms over the head. Clap  your hands and get back to the straight position.

Duration : 2 minutes

Instructions : If you aren’t experienced, perform 2 × 10 reps of jumping jacks per day  including a break in between.

15. Glute bridge

One of personal favorite exercise because this exercise is helpful for those who are unable to perform squats. Glute bridge jas many benefits much more than just strengthening the muscles of whole lower body i.e. glutes, thighs and butt.

How to do : Lie on the floor with back straight and knees bent. Lift your hips upwards above the ground and squeeze the butt muscles and get back down.

Duration : 1 minute.

Instructions : A basic glute bridge exercise must have 2 sets of 15 reps. As you get used to it, increase the rep range accordingly.