Wondering if squeezing buttocks alone can make them bigger? Find out the truth behind this common question and learn how to effectively grow your buttocks through targeted exercises.

This article has been updated in 2024, and some information has been added and changed in this article to make the article more informational.

Does squeezing buttocks make it bigger?

Squeezing your buttocks alone will not make them bigger. However, squeezing your buttocks will surely engage the glute muscles and make the glute muscles strong.

If you have weak glute muscles squeezing your glutes while laying flat or standing will surely help in making your glute muscles strong and helping them to engage more.

But there is no scientific proof which shows that just squeezing your muscles will make them bigger.

On the other hand, there are many pieces of evidence and research done that show that to achieve a larger butt, it’s important to engage in exercises that specifically put pressure on or challenge the glute muscles such as hip thrust, slip lunges, advanced lunges.

While squeezing your buttocks can help strengthen and activate these muscles, it won’t necessarily result in significant growth

What does squeezing the buttocks do?

The process of squeezing your buttocks while performing compound movements like squats or deadlifts is to create as much tension as possible on glute muscles and not let the tension release or move away.

But by only Squeezing your buttocks for 5 to 10 minutes without any weight or exercise you can activate the glute muscles which helps in making it stronger, according to the latest studies.

Which exercise is most effective for bigger buttocks?

If you’re pondering the most efficient methods for your gluteal muscles without diving into overly intricate routines, I have got you covered. If you want to understand the effectiveness of exercise and squeezing on glutes then it is best if you read this.

Now, some of you may already know but j    has done a test on glute exercises to conclude which is the most effective exercise for buttocks growth. He and his team members used a 12,000 EMG machine named Betty to measure muscle activation during the exercises.

The result of this test is surprising for some. As we discuss which is the best exercise or movement for the buttocks, in the end, we will discuss the results of these tests.

These tests are done by males and females to find out if there is any difference, but luckily there we no difference in the effectiveness of exercise when performed by men or women.

This serves to debunk the myth that men and women should do different exercises for optimal results.

If you want to view the test you can check out this video..

Let’s explore a selection of exercises designed to Build both the lower and upper glutes, all delivered in a straightforward.

First and foremost, the hip thrust reigns supreme, it is one movement that helps in activating both lower and upper gluteal regions. Viewed as the linchpin of gluteal exercise, it is a versatile and impactful workout.

Though hip thrust engages the glutes muscle most, still it is not the most effective exercise or movement for buttock growth.  The main reason behind that is the time of muscle engagement.

Hip thrust puts more pressure on glute muscles but the tension on muscles takes place when the movement is up just like squeezing your buttocks.

This movement alone is the main reason why hip thrust or squeezing the buttocks doesn’t challenge the glute muscles and thus doesn’t put enough pressure to break the tissue, which ultimately doesn’t make it the most effective movement.

By this test, we know that movement is very important if you want to build the buttocks.

So, if we think about squeezing the buttocks, then the movement will be the same as the muscles engage in the end. On top of that, there is no weight which further decreases the challenge for glute muscles.

However, on the upside, the test also shows that hip thrust is the most effective exercise in activating all glute muscles.

Turning our attention to exercises conducive to lower glute development, the best exercises that you can include in your workout are barbell squats, step-ups, lunges, and deadlifts.

When Executed with a forward lean and proper form, these exercises offer a comprehensive approach. Notably, the conventional and glute-focused Romanian deadlifts stand out as particularly effective in addressing the lower glutes.

Scientifically, hip extension movements are identified as favoring lower glutes, affording them a spotlight to VIP status at an exclusive event.

Simultaneously, adduction movements prove efficacious for the upper and lateral glutes. To this end, exercises such as cable kickbacks, and seated and standing banded abductions are recommended as strategic tools for targeting the specified areas.

The result of the test indicates that the lunges which engage the glute muscles from down movement and maintain that until up is the most effective movement to engage all glute muscles.

Why it’s hard to make your butts grow?

Well, it all depends on the dominant part of your lower body, which means if your quads are more dominant than your hips then it’s hard to activate those three muscles of your glutes.

The best way to find out if you have weak glutes or buttocks is by noticing if you can lift the weight according to your weight in deadlifts and squats. If not, it is surely a sign that your glute muscles are weak and you need to train them.

If you get a lot of hamstring or lower back injuries while performing compound movements then it’s also a sign that your hips are not involved while you are performing the movement.

Incorporating Squeezes into Your Routine

To include buttocks squeezing into your workout regimen effectively, follow these steps:

1. Squeeze and Hold: While standing or lying down, squeeze your buttocks and hold for a few seconds. This exercise can be performed in various positions.
2. Repetitions: Aim for several sets of repetitions. Start with ten-second holds and gradually increase the duration as your muscles strengthen.
3. Consistency is Key: To see any noticeable changes, consistency is vital. Perform this exercise regularly as a part of your overall workout routine.

Make your buttocks bigger 

Before continuing further, first, I want to suggest to you one of the best resistance bands that I personally used which is (Arena Strength Fabric Booty Bands, Buy on amazon) – Fabric Exercise Bands for Legs and Butt. This is best as it doesn’t slip when you perform, the exercise. If you are a woman, then this is best for you.

As it is known that butts can be the most powerful part of your body if you train them correctly. Most people don’t get results because they only train one or two muscles while doing movements like squats and deadlifts, which is not sufficient to grow your butt as your butt is consists of three muscle groups and you have to target every muscle group separately to make your butt bigger.

To grow bigger butts it is not necessary to do 100 squats a day or to do all exercises in one session. It is important to train if you want bigger butts, but it’s doesn’t have to be every day of your gym session because to grow any muscle rest is as important as training.

That said, training your butt twice or thrice a week is a good option, as you get the rest and nutrition you need. And if you cut it to once a week it is very difficult to grow it bigger due to the time gap.

There are several squeezing exercises to grow your butt. To get promising results you need to divide them into different sessions to perform accurately.

Barbell hip thrust

Important exercise for butts to grow bigger as this movement is specially designed to activate your glutes muscles and put tension.

How to perform

• Take a flat bench and rest your upper back on the bench and extend your legs straight on the floor, making a 90-degree angle.
• Grasp a barbell with a sufficient weight that suits you and make it sit on your upper thigh ( use any cloth or towel on the barbell for comfort ).
• Now, move your hips down towards the floor and then take back up by squeezing your glutes, creating a 90-degree angle.

Here are some exercises that you can do at home: Glute Activation Exercises at home

Romanian deadlift

The best way to involve your hamstring and glutes muscles. Don’t go for your maximum rep with this exercise as it is similar to a deadlift, but you don’t have to perform a deadlift. Always keep in mind the aim is to target glute muscles and not lifting up the weight by pushing the muscles.

How to Perform

• Get in the position of deadlift by standing feet outside maintaining the width of your shoulders.
• Perform the movement by pushing your hips back and moving the bar down by maintaining the natural back arc.
• Always keep in mind to not bring the bar too down to avoid it making a deadlift movement. Just bring the bar to the mid-shin level.
• Bring back the bar up by squeezing your hips to maintain or keep the tension on.

Ball hip thrust

Helpful in activating the glutes muscles without involving any weight. Best exercise if your session includes other heavy exercises because it’s hard to do every weight exercise at every session, it requires a huge amount of energy. This exercise is a great option to include in a session that includes heavy weights or other exercises.

How to perform

This exercise is the reverse of the hip thrust. To perform this movement

• Rest your feet on a ball, and back resting on the floor.
• Bend the knees to create a 90-degree angle.
• Start pushing your hips up while squeezing and then bring back down slowly, again creating the 90-degree angle.

Bulgarian split squat

The best exercise to include in your leg session. As it targets your legs muscle like – quads and hamstrings and is also helpful in building bigger butts. This exercise is helpful in giving shape to your butts, also involves the side muscles of your glutes which are helpful in keeping the balance.

How to perform

• Grasp a bar with the weight that suits you. Now make the squat position by keeping the bar on the back of your shoulders.
• Put one leg on the bench behind you so that your legs create a 90-degree angle.
• Now, bend your knees down so that it nearly touches the floor, make sure to maintain your posture straight while performing the movement.

Squats with band

Squats are great exercises for building big quads and leg muscles but performing a squat with bands involves the glute muscles.

How to perform

• Wear an elastic band on your thighs. Now, Grasp a barbell with a sufficient weight that you can lift.
• Perform the squat by pushing your hips backward which pushes the band inwards in a way that puts tension on the glute muscles.
• Then, again come up and squeeze your hips which makes the band come back and put more tension on your butts.

This inward-outward movement activates the gluteus Maximus and glute medius muscles.

Suspension bridge

Best way to target all three muscles of your glutes. This is a light exercise that you can perform with your heavy workout session.

How to perform

• Fix both the suspension trainers to your knee height. And your body lay down on the floor.
• Put your both feet between the suspension handles and perform the movement by pushing your hips upwards and squeezing them at the top.
• Again come back down to create the 90-degree knee angle.

Conclusion

In conclusion, squeezing your buttocks may make them look better and firmer temporarily, but it won’t make them bigger in size. If you want to have larger and more defined buttocks, you need to do more than just squeeze them. It’s important to follow a well-rounded approach that includes specific exercises, eating a balanced diet, and living a healthy lifestyle. By being consistent and taking a holistic approach, you can work towards achieving the shape and size of buttocks that you desire.

Is it ok perform glute activation exercises at home?

Yes, it alright to stretch and strengthen your muscles with glute activation exercises at home. Performing proper glute activation exercises is the first step to strengthen them. If you are thinking, you have done squats in your workout, your glutes should be activated. Well, you could not be more wrong?

The truth is, it is difficult to activate your glutes correctly. It doesn’t matter if you are at your home or at the gym, only exercises mentioned below are going to help you truly activate your glute muscles.

Image CreditMusic photo created by diana.grytsku – www.freepik.com
Image Credit-Music photo created by diana.grytsku – www.freepik.com

There is a reason why it tough to properly activate your glutes properly. Well, most stretching exercises are not able to put tension on the glutes. There are only a few stretching exercises that will able to activate your glutes.

Well we are taking quite a lot about glutes activation, so let’s discuss

What is glute activation?

Glute activation refers to ‘activating’  the gluteal muscles. Your glutes are made up of three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus. And the process of activating these muscles makes them firmer and stronger.

There are some mandatory glute exercises mentioned below which help to get rid of the pain or cramp in your glutes. Performing proper glute activation exercises at home will benefit in your posture and strengthen your gluteal muscles.

Why do you need glute activation?

In this modern world, Sitting at a computer, on a couch, and in a car or leads to weak glute muscles and has a bad effect on your body. It can lead to an imbalance posture or can hurt your pelvic position and in some cases serious back pain problems.

In many individuals, there is a posture or health problem going on due to the inactive glutes. The inactive glutes are a major indication of weak gluteal muscle and the body is not healthy. Weak glute muscle will also has a bad effect on when performing exercises, like performing Squats – you will have a difficulty in extending your hips properly.

Without glute activation, you will be unable to perform at your best level as most of our power to perform any movement comes from the posterior chain ( backside muscles). This problem is going to get worse every day.

Glute activation can help you reduce your risk of injury while performing heavy movements and also going to benefit your overactive hip flexors with reducing the tension between them. The proper glute activation is going to fire up every lower body muscle to its full extent and strengthen in the long run.

Glute activation exercises at home

Glute activation exercises at home are different from you can perform in the gym. With a lack of equipment, it is difficult to hit the muscles correctly. So how you perform glute activation exercises at home?

It is simple, the most important thing is to hit all those glute muscles from every different angle, so we don’t miss any one of them. Getting a stronger butt is a plus point while performing these exercises. It is important to know that these exercises are not going to change the shape of your glutes. These exercises are only to activate those muscles and strengthen them from inside.

Pretzel Side Kick

● Start seated on the yoga mat with your left knee bent directly in front of your hip.
● Place your right knee bent behind your right hip.
● Rotate your torso and place your hands on either side of your left knee.
● Keep your right leg extend to kick and leg parallel to the floor.
● Switch legs and repeat.

Glute Bridge

● Lie flat on your yoga mat, keeping your back straight.
● Bend your knees to 90 degrees.
● Raise your pelvis off the floor until your body forms one straight line from chin to knee.
● Hold for 5 seconds and get back to the original position.
● Repeat for 15 reps.

Pistol Squat

● Stand straight on the left leg and right leg lifted slightly forward to start.
● Bend your left knee by bringing your hips backward and hold your right leg.
● Stand back on your left leg without touching your right leg on the ground.
● Switch legs and repeat.

Reverse lunge

● Stand straight with your feet hip-width apart and step backward with your left foot.
● Lower your hips so that your right thigh is parallel to the floor.
● Your left knee should be bent at a 90-degree angle.
● Hold for 5 seconds and get back to the original position.
● Repeat for 15 reps.

Bulgarian split squat

● Stand straight while facing away from a bench and raise one leg and put it on the bench.
● Bend your knees to lower so the front thigh is parallel to the floor.
● And the rear thigh is nearly touching the ground.
● Hold for 5 seconds and get back to the original position.
● Switch legs and repeat.

Donkey kick

● Lie down on the floor with your back facing the seeling.
● Start on your hands and knees with your back straight.
● Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
● Lower the knee and get back to the original position.
● Switch legs and repeat.

Hip Hinge

● Stand straight with your feet hip-width apart.
● Don’t bend your knees with pushing your hips backward.
● Touch the floor with your hands.
● Return to original position and Repeat.

Box jump

● Stand straight with your feet hip-width apart, away from a box.
● Sightly bend both your knees and Jump on the box.
● Return to original position, keep your legs joined.
● Repeat for 15 reps.

Step-Ups

● Stand in front of the step or platform and place the right foot on the step.
● Pressing into the heel, step up, touching the left toes to the step.
● Take the left foot down to the floor and keep the right foot on the step.
● Switch legs and repeat.

Clamshell

● Lie on your side, with legs stacked and knees bent at a 90-degree angle.
● Open your knees as far as you can, without moving your upper body.
● Return to the original position.
● Repeat for 10 reps.

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