5 Of The Best Movements To Wake Up Your Buttocks And Make Them Grow

In addition to looking amazing, glutes that are powerful and toned contribute significantly to the stability and strength of the entire body. On the other hand, a lot of people spend too much time sitting, which can make their glute muscles weak and inactive.

Try using these five exercises in your fitness program to help your buttocks expand and wake up:


  • Squats are a traditional workout that strengthens the hamstrings, quadriceps, and glutes.
  • Standing with your feet shoulder-width apart, squat down by bringing your hips back and down, as if you were sitting on a chair.
  • Make sure to keep your weight on your heels and to keep your knees from crossing your toes.
  • After three sets of 12–15 repetitions, get back up and repeat.


  • Lunges are yet another effective glute exercise.
  • Step forward with one foot and lower yourself until your front knee is bent at a 90-degree angle to complete a lunge.
  • Your rear knee ought to be barely off the floor.
  • Repeat on the opposite side, pushing yourself back up to standing.
  • Try to get 3 sets of 12–15.

Glute bridges:

  • Unlike squats and lunges, glute bridges isolate the muscles in the glutes and engage them in a different way.
  • Lie on your back with your knees bent and your feet flat on the floor to do a glute bridge.
  • Squeeze your glutes at the peak of the movement as you raise your hips up toward the sky.
  • Do three sets of 15-20 repetitions, lower back down and repeat.


  • A compound exercise that targets the glutes as well as the entire posterior chain.
  • To perform a deadlift, place a barbell or dumbbell in front of your body while standing with your feet hip-width apart.
  • With your back straight, lean forward at the hips and shift your weight downward.
  • Push through your heels and reposition your weight to stand.
  • 3 sets of 10–12 reps are ideal.


  • Step-ups are an excellent exercise for hamstring, quad, and gluteal strengthening.
  • Step one foot onto a strong box or bench then brings the second foot up to meet it to do a step-up.
  • Return to the ground and repeat on the opposite side.
  • On each leg, try to complete 3 sets of 12–15 reps.

Your buttocks will wake up and develop if you include these five workouts in your fitness regimen. Never forget to start with a weight or resistance that pushes you but still enables you to keep good form. Increase the weight or resistance as you get stronger to keep working your glutes and seeing improvements.