Adding Mass to Buttocks

by Sophie

I was just wondering how I could add mass/size to my buttocks, without bulking up the rest of my legs? I have access to a gym as well, so if you could suggest exercises/sets/reps for gym or at-home exercises, that would be great! Thank you!

TOM SAYS:

Hi there Sophie,

The thing about most glute (butt) exercises is that they don't just work the glutes. They also work the thighs/hamstrings at the same time.

However, there are some exercises which work your butt MORE than your other muscles. So, while you can't escape building some muscle in your legs, you can do exercises which build more muscle in your butt than you do in your legs. This will give you a better ratio of butt muscle to leg muscle and your proportions will look more like what you want them to.

The best program I have seen for building your butt specifically is the firm butt workout program.

The program is made up of exercises which have been researched and found to maximally activate the butt muscles. ie: They are the best exercises you can get for building butt muscles.

There's also a few exercises in there which pretty much only work your butt muscles, so be sure to use them.

In terms of sets and reps, the workout video's cover that for you.

Click here to read more about their firm butt program.

P.S. Most of the exercises can be done at home without equipment. There are a couple which use a barbell and dumbbells, but you've got access to a gym so you'll be fine.

Best of luck Sophie
Tom