Exercises to make your Buttocks Bigger: Quarter Reps

exercises to make your buttocks bigger
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Try using the Quarter Rep Exercises to make your Buttocks Bigger

Make your buttocks bigger with the new quarter rep approach. If your glutes have stopped responding to your workouts or you just need something new to kick-start more growth in your glutes, then “quarter reps” exercises to make your buttocks bigger may be the answer. The strategy behind the quarter rep workout is to keep tension on the targeted muscles. Though each rep is only a partial movement, the intensity is heightened by not pausing at the top of each rep and by keeping a continuous movement without pauses. In most cases, performing full movements creates an opportunity to pause at the top of each repetition. Quarter reps, on the other hand, keep the movement consistent, without any pausing whatsoever, and creates more blood flow to the muscles involved. This technique will definitely create an awesome burn and a huge pump in your glutes and thighs.

Viaura Centeno, NPC Figure Competitor, shows how quarter reps are performed and demonstrates some moves using glute machines and free weights you may not have seen before. Some new moves and a new technique sound like a sure-fire combination for adding more size to your glutes. Make sure to check out her video in this article.

3 Exercises to make your Buttocks Bigger with Quarter Reps

You may not be familiar with the following three exercises to make your buttocks bigger, but they are great exercises to be performed with the quarter rep technique.


#1 Sumo Squats on Smith Machine

The smith machine is not an exercise machine typically used for sumo squats. The smith machine is better known for performing squats and various types of lunges. Here, however, we will show you how sumo squat exercises make your buttocks bigger and stronger than ever.

Sumo Squats are a great way to hit your glutes where it counts the most. It is one of those butt exercises that is guaranteed to leave you sore the next day. The following is an explanation on how to perform these exercises, but if you are unfamiliar with them and need to see a demo then you can watch the video at the end of this article.

Execution: Using a smith machine, load your barbell with enough weight to do a maximum of 8-10 reps per set. Standing with feet positioned slightly more than shoulder-width apart and toes pointing outward, drop down to at least parallel or more and raise back up to only about a quarter distance. Stay low without going all the way up.

Keep your movements steady without pauses. This consistent movement will keep tension on the glutes and give you a great burn. Keep shoulders back and keep your back arched. Your posture and form are always important when doing any exercise. Injuries are mostly caused by poor form or weights that are too heavy and compromise proper execution.

#2 One Legged Romanian Deadlift

This exercise is great for hamstring development and a smooth tie into your glutes. Perform these slowly, especially on the positive, when coming up, and go deep at the bottom of the exercise. As with all exercises, keep proper form and try to progress in weight over time. Slowly increasing your weight over time will trigger more growth for bigger glute development.

What probably makes this exercise different than most deadlift exercises you’ve seen is that they are performed one leg at a time, so you can truly concentrate on each glute separately.

Execution: Again, use a weight that will allow you to do no more than 8 to 10 reps per set for this exercise. You may even try for 12 reps if you can squeeze out the extra two. Taking a 3-5 second breather to force out a couple of extra reps at the end of a set is never a bad idea. This will help stimulate growth

With a weight in one hand, support yourself with the other hand. With one leg almost straight and the other leg off the ground, bend over as if to touch your toes. Feel the stretch. Immediately raise back up, but not all the way back up to an upright position, and then immediately drop back down. Keep the motion going without pausing.


#3 Jefferson Squats

Another great exercise to make your buttocks bigger fast is with the long forgotten Jefferson Squat.

Execution: Place a weighted barbell on the floor and stand over it with feet positioned wide on each side. Squat as low as possible and grip the barbell with each hand, one in front and one behind you. The wider you position your hands and lower your squat will be for this exercise. Raise to slightly more than halfway up, and immediately drop back down and repeat. Remember to keep the motion going, and not to pause or lockout.

Remember, all of these exercises to make your buttocks bigger are performed with the quarter rep technique. This means continuous motion, without pauses, except for some forced reps at the end of your set if you have the energy. Adding new exercises and techniques to your workout is a great way to keep your muscles confused and growing. So give these a try and feel the burn. If you learned something new or enjoyed this article please share with others. Thanks and stay fit and healthy.

If you learned something new or enjoyed this article please share with others. Thanks and stay fit and healthy.


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