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Want To Get A Bigger Bum? 6 Glute Exercises For A Super-Toned Butt

22nd February 2022

Fitness Health

22nd February 2022

By Shivraj Bassi

If you want to impress when you wear yoga pants, you can’t miss glute exercises out of your exercise regime. Whatever the kind of peach you’re going for, it’s essential to include some glute-specific reps into your gym time. 

Wondering how to get a bigger bum? You're in the right place.

The best glute exercises to get a toned butt 

Glute exercises are also important for protecting your lower back against strain, which can be put at risk during exercises such as deadlifts and squats if that area isn’t sufficiently strong to carry the load. Plus, strengthening your glutes can also make you a stronger and faster runner, if that’s better motivation for you than the fact that bikini season is right around the corner. 

This rounded selection of glute exercises will help you build a more bodacious behind in no time at all. If you feel that working with just your own body weight is too easy, feel free to add an elevated surface, resistance bands or a set of dumbbells into the mix as well. Oh, and make sure you're adding The Strong Protein for the absolute best results, of course. 

Whatever you’re using, make sure to keep your technique tight during these exercises, or it’s likely that you won’t see the results you should do. Keep your belly button tucked towards your pelvis and tighten your core before setting off on your reps. 

Once you’ve finished your workout, an Innermost The Strong Protein shake will keep you on exactly the right path for an impressively strong behind. 

Bum exercise 1: Squats

You can’t have a list of exercises to get a great butt without including the squat. It’s a classic for a reason. It’s essential to make sure your technique is right for this one. 

Begin by standing with your feet shoulder width apart with your hands at ease by your side. Push your hips back and sink down in a controlled way until your thighs are at least parallel to the floor, bringing your hands up to clasp in front of your chest.

Hold for a few seconds, then rise back to an upright position in a controlled manner. Repeat the movement 15-20 times, before resting for one minute. 

Toned butt exercise 2: Walking lunges 

Slightly more interesting than standard lunges, this exercise will see you putting your best foot forward. 

Start in a standing position with your feet together. With your right foot, step forwards and bend your knees to lower downwards into a lunge, until both of your legs are at 90 degree angles.

Pressing through your right heel, come back to standing then take a step forwards with your left leg and repeat the process. That sequence counts as one rep - do this 15-20 times before resting for one minute.

Bum exercise 3: Single leg deadlift

This yoga-esque move will have you needing to buy your next pair of jeans a size up from the one you usually take. Yoga movements are the basis of all great form, so it's a great exercise form to check out if you're looking to expand your horizons, by the way. 

Start by standing on your right leg, with your left leg extended slightly back behind your body. Keep your toe pointed and resting lightly on the floor while your left arm is extended straight down your side and your right arm rests on your hip. Making sure to engage your abs, lean forwards slowly while simultaneously lifting your left leg straight back behind your body.

Continue lowering yourself until both your leg and your torso are parallel to the floor, then raise yourself back to standing. Repeat 15-20 times before switching to the other leg. 

Toned butt exercise 4: Bird dog

It might have an inscrutable name, but this exercise really gets the job done. Engage your core to keep yourself steady while in this unstable position. 

Form a tabletop position on the floor, with knees straight under your hips and wrists under your shoulders. In a controlled manner, raise your right arm straight out in front of you, while at the same time raising your left leg behind you. Hold briefly, then bring the same limbs beneath your torso so that your right elbow and left knee touch. Extend out once more before returning to the starting position. Repeat the same rep 15-20 times on each side before switching to the opposite arm and leg. 

Bum exercise 5: Glute bridge

Glute bridges strengthen not only your butt but also your abs, making it a two-for-one exercise. 

Begin by lying on the floor with your knees bent up in front of you, with your arms resting by your sides on the floor. Press your heels into the ground and, engaging your core strongly, lift your backside upwards and squeeze your hips and glutes towards the ceiling. Keep your upper back on the ground and avoid squeezing your chin and chest together. Perform 15-20 of these reps before resting for one minute. 

Toned butt exercise 6: Side-lying clam

This slightly less common exercise is great for strengthening your inner thighs as well as your glutes.

Lie on your side on the floor, with your feet and knees stacked on top of each other at a 90 degree angle. With one hand on your glutes, rotate your hip open until your knee points towards the ceiling. Pause for a second, then bring the same leg back down in a controlled way. It might help to imagine your legs looking like a clamshell opening. Repeat 15-20 times before switching to the other side. 

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They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

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Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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