You're not the only one who wants a bigger and rounder butt. This is the most typical request I get from my female clients these days as a PT. So I figured I might as well create a comprehensive guide on how to get a bigger butt so that I can share my expertise for free for those who might not have access to a personal trainer.
Let me prepare you for this: You won't get away without exercise and a good high-protein diet if you want to succeed. Depending on your genetics, it might go fast or take some time – but you will get results. No matter if you're a man or a woman.
At the end of the day, we're talking about gaining muscle mass in a specific muscle group. This is what you need to do:
5 Exercises for a Bigger Butt
Just as with any other muscle, to gain volume, you need to add resistance and work on your strength. I'm sorry to burst your bubble here but doing squats and lunges in your bedroom won't do. You might get a more firm and toned butt by doing that, but that's not the goal here, right?
You want to gain muscles in your glutes, and that is exactly what these 5 butt exercises will help you with.
1. Bulgarian Split Squat
This killer exercise targets your glutes, quads, and hamstrings like no other, promising to give you that round, lifted look you've been dreaming of. Let's dive into why this exercise is your go-to for a bigger, perkier butt:
Why it's a Good Butt Exercise
- Isolation: The Bulgarian Split Squat isolates each leg individually, allowing you to focus on strengthening and shaping one side at a time. This helps correct muscle imbalances and ensures both glutes get equal attention.
- Deep Muscle Activation: By forcing your stabilizing muscles to work overtime, the Bulgarian Split Squat engages your glutes deeply, promoting muscle growth and strength development.
- Functional Movement: Mimicking real-life movements, this exercise improves balance, stability, and coordination, making daily activities easier and reducing the risk of injury.
- Versatility: Whether you're a beginner or a seasoned gym-goer, the Bulgarian Split Squat can be easily modified by adjusting the height of your rear foot or adding weights to increase intensity, making it suitable for all fitness levels.
How to Perform
- Setup: Stand a few feet in front of a bench or sturdy platform. Place one foot firmly on the bench behind you, ensuring your shoelaces are facing down.
- Positioning: With your chest up and shoulders back, lower your body by bending your front knee while keeping your back straight. Aim to bring your back knee as close to the ground as possible without touching it.
- Execution: Push through your front heel to return to the starting position, driving your hips forward as you stand tall. Focus on squeezing your glutes at the top of the movement for maximum activation.
- Repetition: Complete the desired repetitions on one leg before switching to the other. Aim for 3-4 sets of 8-10 reps per leg to target your glutes and build strength effectively.
Alternatives:
- Reverse Lunges: Similar to the Bulgarian Split Squat, reverse lunges target the glutes, quads, and hamstrings while improving balance and stability.
- Step-Ups: Another excellent exercise for building a bigger butt, step-ups engage the glutes and quads while also challenging your cardiovascular system.
- Walking Lunges: Incorporating walking lunges into your routine adds a dynamic element to your workout, helping to increase muscle engagement and calorie burn.
Incorporate the Bulgarian Split Squat into your gym routine and watch as your booty transforms. This is my favourite exercise for a bigger butt, and if done with good form and consistently, you will notice fantastic results. Remember always to add more resistance and not more than 10 reps per set.
2. Hip Thrust
If you're on a mission to build a booty that turns heads, you definitely need hip thrusts in your life! This powerhouse exercise is designed to target your glutes like no other, promising to lift, shape, and sculpt your backside to perfection.
Why it's a Good Exercise:
- Maximum Glute Activation: The hip thrust specifically targets the glute muscles, including the gluteus maximus, medius, and minimus, ensuring maximum activation and growth for that coveted round shape.
- Progressive Overload: By easily adjusting the weight and resistance, you can progressively overload your glutes, challenging them to grow stronger and bigger over time.
- Minimal Lower Back Stress: Unlike traditional squats or deadlifts, the hip thrust minimizes stress on the lower back, making it a safer and more effective exercise for isolating and developing the glutes.
- Versatility: Whether using a barbell, dumbbells, resistance bands, or even just your body weight, the hip thrust can be tailored to your fitness level and goals, making it suitable for beginners and advanced lifters.
How to Perform It:
- Setup: Sit on the ground with your upper back against a sturdy bench or platform. Roll a barbell or place a weight plate across your hips, ensuring it's stable and comfortable.
- Positioning: Plant your feet firmly on the ground, hip-width apart, with your knees bent at a 90-degree angle. Engage your core and squeeze your glutes to stabilize your body.
- Execution: Press through your heels and thrust your hips upward until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement, then lower your hips back down under control.
- Repetition: Aim for 3-4 sets of 8-12 repetitions, focusing on quality over quantity and maintaining proper form throughout each rep.
Alternatives:
- Single-Leg Hip Thrust: Elevate one foot off the ground and perform the hip thrust with just one leg, increasing the intensity and targeting each glute individually.
- Banded Hip Thrust: Incorporate resistance bands around your thighs to add extra tension and challenge your glutes throughout the entire range of motion.
- Weighted Bridge: Lie on your back with your knees bent and feet flat on the ground, then lift your hips toward the ceiling while holding a weight on your pelvis, effectively targeting the glutes and hamstrings.
With dedication, consistency, and a little bit of sweat, you'll be rocking those curves with confidence in no time. Before you begin, check out the video that I attached, as it is easy to do this exercise wrong – I see it every day at the gym.
3. Walking Lunges With Weight
This dynamic exercise is a surefire way to sculpt and tone your glutes while also engaging your quads, hamstrings, and core. I always add walking lunges to any leg day routine as it not only helps you get a peachy butt but also helps your balance.
Why it's a Good Exercise:
- Functional Movement: Mimicking everyday movements like walking, the walking lunge with weights improves balance, coordination, and stability, making it not only great for building a bigger butt but also enhancing overall lower body strength.
- Compound Exercise: By engaging multiple muscle groups simultaneously, including the glutes, quads, hamstrings, and calves, the walking lunge with weights provides maximum bang for your buck, helping you torch calories and build lean muscle mass efficiently.
- Scalability: Whether you're a beginner or a seasoned gym-goer, the walking lunge with weights can be easily customized to suit your fitness level by adjusting the weight of the dumbbells or the length of your stride, ensuring a challenging and effective workout every time.
- Variety: With endless variations and progressions, such as reverse lunges, forward lunges, or lateral lunges, you can keep your workouts fresh and exciting while continually challenging your muscles to adapt and grow.
How to Perform It:
- Grab Your Weights: Hold a dumbbell in each hand, keeping your arms by your sides with your palms facing inward.
- Stand Tall: Stand upright with your feet hip-width apart and your shoulders back, engaging your core for stability.
- Take a Step: Take a big step forward with your right foot, lowering your body down until both knees are bent at a 90-degree angle, ensuring your front knee stays aligned with your ankle and doesn't extend past your toes.
- Lunge Forward: Push through your front heel to rise back up, bringing your left foot forward to meet your right foot, then repeat the movement on the opposite leg, alternating sides with each step.
- Keep Moving: Continue walking forward, alternating lunges on each leg, until you've completed the desired number of repetitions or reached the end of your designated space.
Alternatives:
- Weighted Reverse Lunge: Instead of stepping forward, step backward into a reverse lunge, targeting your glutes and hamstrings while also improving balance and stability.
- Curtsy Lunge: Take a step diagonally behind your body, crossing one leg behind the other into a curtsy position, effectively targeting the outer glutes and inner thighs.
- Walking Lunge with Overhead Press: Add an overhead press with dumbbells as you lunge forward, engaging your shoulders and arms while also challenging your core stability.
Whether you're lunging your way to a bigger booty or simply embracing the journey to a stronger, healthier you, this exercise is sure to take your fitness goals to new heights. Keep stepping forward, and the results will follow!
4. Donkey Kicks
This simple yet effective exercise also targets your glute muscles, helping you sculpt a rounder, firmer booty that you'll be proud to flaunt. I love this exercise as you can perform it at home, all you need is a resistance band!
Why it's a Good Exercise:
- Isolation: Donkey kicks specifically target the gluteus maximus, the largest muscle in your gluteal region, helping you isolate and strengthen this crucial area.
- Range of Motion: By lifting your leg against gravity, donkey kicks allow for a full range of motion, effectively engaging your glutes through both the concentric and eccentric phases of the movement.
- Core Stability: While performing donkey kicks, you engage your core muscles to stabilize your body, helping improve overall balance and posture.
- Versatility: Whether you're a beginner or an advanced fitness enthusiast, donkey kicks can be modified to suit your fitness level by adjusting the intensity or adding resistance bands or ankle weights.
How to Perform It:
- Setup: Start on all fours with your hands directly under your shoulders and your knees under your hips. Keep your back flat and engage your core muscles for stability.
- Execution: Begin by lifting one leg up and back, keeping your knee bent at a 90-degree angle. Focus on squeezing your glutes at the top of the movement to maximize muscle activation.
- Controlled Movement: Slowly lower your leg back down to the starting position, maintaining control throughout the entire motion. Avoid swinging your leg or arching your back to ensure proper form and prevent injury.
- Repetition: Aim for 3-4 sets of 12-15 repetitions per leg, focusing on quality over quantity and squeezing your glutes with each rep for maximum effectiveness.
Alternatives:
- Fire Hydrants: Similar to donkey kicks, fire hydrants target the glutes and hip abductors by lifting the leg out to the side while maintaining a 90-degree angle at the hip.
- Standing Leg Lifts: Stand tall and lift one leg straight back while maintaining balance on the opposite leg. This exercise targets the glutes and hamstrings while also challenging your core stability.
- Weighted Donkey Kicks: Add ankle weights or resistance bands to increase the resistance and intensity of your donkey kicks, providing an extra challenge for your glute muscles.
5. Banded Walk or Banded Side Step
This underrated exercise is a game-changer when it comes to sculpting and strengthening your butt, promising to give you that round, firm booty you've always dreamed of.
Why it's a Good Exercise:
- Targeted Glute Activation: The banded walk specifically targets the gluteus medius and minimus muscles, which are often neglected in traditional lower body exercises. By focusing on these smaller muscles, you can achieve a more balanced and sculpted booty.
- Functional Movement: Mimicking the motion of walking, the banded walk engages the glutes in a dynamic way, improving hip stability, balance, and coordination. This translates to better performance in sports and everyday activities.
- Low Impact: With minimal stress on the joints and lower back, the banded walk is suitable for individuals of all fitness levels, including those recovering from injuries or with joint pain.
- Versatility: Whether you're using a resistance loop or a long band tied around your thighs, the banded walk can be customized to your fitness level by adjusting the resistance level, making it a great option for beginners and advanced exercisers alike.
How to Perform It:
- Setup: Place a resistance band around your thighs, just above the knees. Stand with your feet hip-width apart and maintain a slight bend in your knees.
- Positioning: Engage your core and keep your chest up as you take a small step to the side with one foot. Maintain tension on the band throughout the movement.
- Execution: Follow with your other foot, stepping to the side to create tension on the band. Keep your steps controlled and deliberate, focusing on engaging the glutes with each movement.
- Repetition: Continue walking sideways for a set distance or time, then switch directions and repeat in the opposite direction. Aim for 3-4 sets of 10-15 steps per side to feel the burn in your glutes.
Alternatives:
- Monster Walks: Similar to the banded walk; monster walks involve taking larger steps while maintaining tension on the resistance band, targeting the glutes and hip abductors.
- Crab Walks: Start in a squat position with the band around your thighs, then walk backward and forward while keeping your hips low and your chest up, challenging your glutes and thighs from a different angle.
- Lateral Band Step Outs: Stand with the band around your ankles and step one foot out to the side, then bring it back to the starting position. Alternate sides to target the outer thighs and glutes effectively.
Big Booty Diet – What You Should Eat
As you probably (and hopefully) already know, no food on earth will go straight to your butt and make it grow. However, there is this thing called protein that helps muscles grow when you train them.
Nutrition plays a crucial role in shaping those glutes into the curves you crave. Here's the scoop:
A balanced diet packed with lean proteins, complex carbohydrates, and healthy fats is key to unlocking your booty's full potential. Think of lean proteins like chicken, lean meat, fish, tofu, and beans as the building blocks for muscle growth. They provide the essential amino acids your body needs to repair and strengthen your glutes after a killer workout.
Complex carbohydrates, found in whole grains, fruits, and vegetables, are your body's main source of energy. They keep you fueled up and ready to tackle those booty-blasting exercises with gusto! Plus, they help replenish glycogen stores in your muscles, aiding recovery and growth.
And let's not forget about healthy fats! Avocados, nuts, seeds, and olive oil are your booty's best friends. These fats support hormone production, including those responsible for muscle growth and repair. They also help keep your skin smooth and your hair shiny—bonus points for overall glow!
How About Supplements?
As long as you get your diet in shape, you won't need any supplements to get a bigger but.
That being said, a protein shake now and then won't hurt and can be considered a plus, just as when you try to gain any type of muscles. But this is only if you don't get enough protein in the diet.
Shapewear for a Round Butt
Looking to give your booty an instant boost? Enter shapewear—the secret weapon for achieving a curvier, more defined backside in no time! While targeted exercises are fantastic for long-term results, sometimes you want that extra oomph right away.
Shapewear is designed to enhance and lift what you've got, accentuating your natural curves and giving your bum a firmer, rounder appearance instantly. How does it work? Most shapewear undergarments feature removable butt-lifting pads and compression materials like spandex.
These materials work together to lift and fill your derriere while providing a smooth, streamlined look under your clothes. Think of it as your booty's best friend, offering support and enhancement whenever you need it most.
So, while those targeted exercises are doing their magic in the long run, shapewear steps in to give you that immediate confidence boost. Embrace your curves, enhance your assets, and strut your stuff with style—all thanks to the magic of shapewear!
Final Take
The bottom line is (you see what I did there) that you're gonna need to add specific and targeted resistance workouts on your glutes and start building muscles to get that bigger, round butt.
While doing so, you gonna have to eat more protein and be consistent. Looking for a quick solution? Shapewear is your best shot, but I suggest you opt for the long-term solution and start working on those glutes!
These five exercises that I suggested will help you get there, but ultimately, it's up to you.
And, before you get going – Remember that you are as beautiful as you are.
