The 6 Great Butt Growing Exercises

You’re looking to pump up a little behind, there are only four letters that you simply got to know: BOSU, or put simply, a BOSU which stands for “both sides up” or “both sides utilized” maybe a half exercise ball with a platform on rock bottom, designed keep the user off balance.

So, standard exercises, such as squats and lunges, become more difficult because the body must not only perform the exercise but also fight to stay stable during the movement. You also change the center of gravity with each part of the repetition. And as you step onto the dome, there’s more tension in your front leg. So you’re emphasizing your front quad more and since your front foot is elevated, the glutes in your rear leg are better activated, too.

That’s why you need to follow this program that targets the tough-to-tone areas of the glutes while increasing core stabilization like this plan will better your chances of achieving the design you would like.  So, roll in the hay two or 3 times every week using 10- to 15-pound dumbbells and as you progress, increase your resistance to continue seeing changes.

1. Alternating Lunge:

-Target muscles are glutes, hamstrings, quadriceps, hip adductors.

-You should do 3 sets of 12 reps on each leg.

Holding dumbbells at your sides, you need to stand with your feet shoulder-width apart and the BOSU on the ground in front of you. Then keep your chest tall and shoulder blades back as you step forward, centering your foot on the BOSU’s dome, and lower into a lunge. Next, explosively push back to the starting position, and repeat with your opposite leg.

2. Split Squat & Press:

-Target muscles are glutes, hamstrings, quadriceps, deltoids, triceps brachii.

-You should do 3 sets of 10 reps on each leg.

First get into a wide split stance, with the toes of your rear foot on a BOSU, and next hold a dumbbell in each hand just above shoulder height with your palms facing in. Then you need to keep your torso upright, slowly bending both legs to lower, and as you return to the start, drive your arms up into full extension. And then lower the dumbbells back to the starting position, and repeat for your set before switching sides.

3. Side Squat & Front Raise:

-Target muscles are glutes, hamstrings, quadriceps, hip adductors, deltoids.

-You should do 3 sets of 10 reps on each leg.

First, stand with both feet on the BOSU and hold a dumbbell in each hand, palms facing you.

Then step your left foot out to the side and bend your knees while simultaneously raising the dumbbells in front of you. (Make it harder: you can take a big step out to the side and then keep the legs on the BOSU straight.) Next push back to the start and repeat and once your set is complete, switch sides.

4. Single-Legged Hip Extension:

-Target muscles are the glutes, quadriceps, hamstrings.

-You should do 3 sets of 12 reps on each leg.

You need to lie face up on the floor, with your arms extended at your sides and one foot centered on the BOSU. Then raise your non-working legs toward the ceiling and bend your knee and next drive the heel of your working foot into the BOSU and raise your hips. You need to pause briefly and focus on squeezing your glutes at peak contraction and then lower back to the start, finish your set.  And then repeat with your opposite legs on the BOSU.

5. BOSU Superwoman Extension:

-Target muscles are glutes, spinal erectors, deltoids.

-You should do 3 sets of 10 reps on each side.

You need to balance the BOSU on your hands and knees. Your palms will be slightly in front of the center, and your knees will be slightly behind. Then keep your arms straight and avoid rounding your spine and keeping your chin down, extend one leg back and raise your opposite arm out in front of you until both are parallel to the floor. You need to hold this position for two seconds before returning to the start. So, you need to complete all reps using the same arms and leg before switching sides and repeating.

6. Single-Legged Donkey Kick:

-You should do 3 sets of 12 reps on each leg.

So, get into a plank position with your forearms on the BOSU and your eyes focused on a spot directly below you and maintain this position as you bring one knee toward your chest then extend your leg behind you, reaching it up as far as possible. When you finish your set, then switch sides and repeat.