Deadlifts target the major muscles in your butt.
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With an appropriate training program and effective exercises, lifting weights can help you increase the size of your butt. The size increase you see will depend on a few things, including genetic factors that are out of your control, as well as the volume and intensity of your workouts. However, everyone will eventually see significant improvements if they do the weightlifting workouts regularly.
Muscle-Building Workout Schedule
Schedule your workouts twice per week, allowing two days off in between each of the sessions. Workouts that are designed to increase muscle size are of high volume, which means they consist of multiple sets and a relatively high number of reps. Your butt muscles are going to be overloaded, which is what you want in order to stimulate growth. However, they'll need about 72 hours, or two whole days, to complete the recovery process. Training your butt on Tuesdays and Fridays, for example, would be ideal.
Three Effective Exercises
Compound exercises are ones that involve multiple joints; therefore, they work several muscle groups. While compound exercises won't isolate the gluteus maximus, which is the major muscle in the butt, according to the American Council on Exercise, they are more effective at eliciting muscle gains. Quality compound exercises where the gluteus maximus is the primary mover include squats, lunges and deadlifts. So include a type of each into your butt workouts.
For squats, choose from the back squat, front squat or dumbbell squat. Position your feet so they're hip-width apart and then push your hips back and bend your knees to lower to the floor. When your thighs become parallel to the ground, extend your knees and hips to return to a standing position and complete the rep. Different types of lunges include the back lunge, front lunge and walking lunge. You may do deadlifts either the traditional way, where both your hips and knees bend, or with your legs remaining straight.
Volume is Key
Completing a workout at the appropriate volume is what will make your workout effective for building size in your glutes. Complete three to six sets of each exercise, with each set consisting of six to 12 reps. In between each set, rest just three to five minutes. This means you'll end up doing a total of nine to 18 sets that target your glutes.
The Right Amount of Weight
The amount of weight you should use depends on your current strength level and the type of exercise you're doing. Select a weight that makes each set challenging. If you're using a weight that makes you unable to complete at least six reps, you need to lighten it up a bit. If you're doing 12 reps with ease, it's time to kick it up a notch. You want to perform each set to failure, which means you're unable to successfully complete another repetition.