How to Get a Bigger Buttocks with Exercise at Home & Gym

This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite glute cells to jump into action.

This doesn’t mean that you have to feel sore in order for this to happen, but instead, the damage from the workout has to be present in your muscle cells.

Typically, soreness is decreased over time by other mechanisms when you consistent training program.

#3. Metabolic Stress

If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger.

 After more investigation, it seems as though they were onto something.

Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. 

This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth.

This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength.

So now that you know the three main mechanisms of muscle growth, the next question is: how do hormones affect booty muscle growth?

How Do Hormones Affect Booty Muscles Grow?

Hormones are another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity.

Insulin Growth Factor (IGF)-1, in particular Mecho-Growth Factor (MGF) and testosterone are the two most vital mechanisms that promote muscle growth.

Testosterone is the main hormone that most people think about when working out with weights, and there seems to be some validity to the thought that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones which lead better booty muscle growth.

Though most testosterone is bound in the body and therefore not available to use (up to 98%), strength training seems to help not only release more testosterone, but also make the receptors of your muscle cells more sensitive to your free testosterone.

Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters at the damaged fiber site, which can help to activate tissue growth.

The IGF controls the amount of muscle mass growth by enhancing protein synthesis, facilitating glucose uptake, repartitioning the uptake of amino acids (the building blocks of protein) into skeletal muscles and once again, activates satellite cells to increase muscle growth.

5 Glute Activation Exercises for Bigger Booty (How to Activate Glutes)

These are some of the best glute activation exercises for bigger butt. Alongside these 3 exercise selection you have combine them with 3 to 5 compound exercises to really make a difference on the butt size.

Watch this video for some compound move to choose from, but here are few example.

With that, you have to perform these glute activation moves before or after performing your major compound glute exercise.

5 most recommended Glute Activation Exercises are:

  • #1. Swiss Ball Wall Squat

How to do Swiss ball wall squat?

This is basically done by you placing the ball against a wall and stand with your back against it, holding it in place.

Place your feet shoulder-width and turn your toes out about 15 degrees. Squat down as low as you can, rolling the ball down the wall as you descend.

  • #2. Donkey Kick

 This move will wake up your entire core, activating your glutes and warming up your abs and shoulders.

To do the donkey kick,  start on your hands and knees with your knees under your hips and your hands under your shoulders. Flex your feet.

Then keeping the knee bent close to 90 and the foot flexed, kick one leg back and drive the heel up toward the ceiling. Don’t let the low back arch and make sure you draw your belly button in toward your spine. Make sure that as you lift you are squeezing the glute of the leg you are raising.

The foot should drive straight up to the ceiling and the knee shouldn’t flare out. Do not let your elbows bend to get the leg higher. Hold at the top and squeeze the glute then lower and repeat. Make sure you are driving straight back and that the knee of the raised leg is bent to 90 and isn’t flaring in or out.

There is no need to weight down this move if you are using it in your warm up, although you can if you really want to use it to develop strength. To get the most out of this activation move, hold at the top for 2-5 seconds. Do not rush through the reps. 1

#3. Fire Hydrant 

The fire hydrant is a great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries. Strengthening your glute medius will also improve your hip’s stability as well as help you run faster and change direction more quickly.

To do the fire hydrant, place your hands underneath your shoulders and your knees underneath your hips. Flex your feet and keep both your feet flexed even as you raise one leg.

Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.

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