How to Get a Bigger Butt by Working Out
There was a time when if you had a pancake booty and were unhappy about it, you just had to live with it. Those days are gone.
It feels like every time I open up instagram, I see another post about some crazy booty transformation where a girl gave herself a bigger butt just by exercising.
There are some that did not get a bigger butt by working out, but by under going surgery instead.
I personally do not recommend undergoing surgery to grow your butt. It’s both dangerous and expensive.
Plus, why pay to get a bigger butt when you can get it free and natural!
All it takes is a but of time and dedication.
First we’ll go over some things you need to know in order to actually grow your butt and then at the end, I’ll give you 3 complete booty building workouts for you to try!
Tips for Getting a Bigger Butt
1. Squat Less.
Okay, you don’t need to squat less often technically. But you do need to be doing MORE isolated movements along with your squats.
Squats are a compound move, meaning they work multiple muscle groups at the same time. You should also be doing isolation moves – aka moves that work just your glutes.
Glute isolation movements are things like kickbacks and clams.
If I could only recommend ONE exercise to grow your butt, it would be HIP THRUSTS! 👇
2. Activate Your Glutes FIRST.
When I started beginning my butt workouts with glute activation movements, it was a game changer.
What are glute activation movements? It’s basically a warm-up specifically for your butt.
The reason you want to be doing these is to get the blood flowing to those muscles, loosen the muscles up, and to make the mind muscle connection.
Mind muscle connection sounded like nonsense to me when I first heard it, but once you do it, you get it and it makes all the difference.
Any movement you do, there are primary muscles and secondary muscles.
A common problem that people face when trying to get a bigger butt by working out is that they are using their butt as the secondary muscle, instead of the primary.
In the most simplistic explanation, the mind muscle connection is focusing on making your glutes the primary muscle responsible for completing a movement.
This means when your are doing your glute workout and the activation movements that we’ll go over below, you want to really concentrate and make sure you feel most of the effort coming from your glutes and really flexing those muscles at the peak of the movement.
So what are glute activation exercises?
They’re any of the same exercises you would do during your butt workout, but you do them a bit differently. When doing glute activation moves you want to:
- Only use body weight.
- Preform the exercise slowly.
- Focus on your form.
- Squeeze/flex your glutes.
- Concentrate on primarily using your glute muscles.
3. Lift as Heavy As Possible.
If you want a bigger, or more toned booty, you have to grow your glute muscles.
You butt is just a big ol muscle (well, group of muscles, but that’s beside the point).
To grow any muscle, you have to lift heavy. I mean heavy, heavy. It should be as heavy as your capable of doing, without hurting yourself of course.
Some exercises are easy to add weight to, like squats. Others you have to be a little bit more creative.
One of my absolute favorite things to use on glute day are my resistance bands. They’re so cheap and they come with 5 different levels of difficulty.
Put one over your thighs or around your lower legs while you do lunges, hip thrusts, kickbacks, clams, or pretty much any move and feel the burnnn!
They’re also a must have if you’re working out at home!
Another great at home glute workout tool are ankle weights! I like these because you can adjust the weight on them. Do a few donkey kicks with the ankle weights and the resistance band and I promise your booty will be burning!
If you do workout primarily in the gym and your gym doesn’t provide one of these (picture below) for your cable machine, I highly recommend it!
Even if they provide an ankle strap, have the foot holster is serious game changer.
You put your foot in, then attach it to the cable machine clip for kickbacks, side kicks, hip abductors, ballet kicks, etc. Again, I’d be happy to do a post on a complete list of glute exercises, just let me know! 😊
4. Change it up!
If you do the same exercises over and over, you’re body is going to get used to it.
Your booty is made up of 3 main muscles: gluteus maximus, gluteus medius, and the gluteus minimus.
Different exercises will have a different focus for these areas.
You want to switch up your workouts often! Do different moves to target each group and challenge your muscles.
If you find it difficult to come up with a plan that will challenge each of these muscle groups AND continually change up your workouts frequently enough, try out my 12 Week Booty Building Bootcamp!
5. Eat More.
If you read my Macros for Weight Loss post, you know that to lose weight, you need to burn more than you consume.
BUT here’s something a lot of people don’t want to hear: to grow your glutes, I mean really grow them, you need to eat in surplus.
That means you need to do the opposite, eat more calories than your burning.
If you’ve ever heard someone say they’re “bulking”, this is what they’re talking about. They’re eating in a calorie surplus in order to grow their muscles.
If your glutes aren’t growing, there’s a good possibility you’re not eating enough.
Most people don’t want to hear this, because they want a big ol booty and little tiny waist – and they want them at the same time.
Those things are (unfortunately) contradictory.
Growing your butt requires a caloric surplus, while trimming your waist requires a deficit.
This is why you hear about bulking and cutting phases. You need to break those up into dedicated extended segments of time in your life. Devote some time (months) to eating a surplus to grow your butt, then dedicate some time to eating in a deficit to shed the extra fat and reveal your waist.
It’s important that you eat clean during both of these phases for best results.
Some people hear bulking and decide to make this time a free for all eating extravaganza.
While I definitely give myself some more leniency here, it’s important to still hit your macros. Protein in particular, but we’ll get to that shortly/
My weight loss calculator also doubles as a muscle gain calculator, simply change your goal preference. If you haven’t downloaded it yet and think this is a possible reason why your glutes aren’t growing as fast as you’d like, download it here to find out how much you should be eating!
6. Train Consistently.
Talk to any ‘fit’ person out there and ask their secret and I guarantee that consistency will be in their top 5.
Doing legs/glutes 3 times a month isn’t going to do it. You need to train your glutes at least 2 times a week, every week, to see results.
It’s going to take time. Don’t get discouraged after the first week or two. It might take a few months, but if you really want it, just think how worth it it will be!
I commonly see people asking “How can I grow my butt fast in 1 week?!” And likewise, articles that claim to help you build your butt in a week.
In short, it’s just not going to happen. Physically, it’s just not possible to grow your butt significantly in one week – naturally at least.
7. Get Enough Rest.
This one probably sounds like a contradiction now, but you also need to make sure you’re letting yourself rest.
That’s between sets and between glute days. If you’re planning on training glutes 3 days a week, don’t do them back to back.
Quick-y lesson on how muscles grow: your muscles tear when you strain them (weight lifting, etc.) and then they magically repair themselves and when they do, they grow back bigger and stronger.
To be able to repair themselves, and therefore grow, they need time to rest! if you’re training a muscle every single day, it’s not going to have the time it needs to rebuild itself fully.
8. Get Enough Protein.
This goes hand in hand with #3.
I mentioned in there that you need to be sure to hit your macros even when bulking.
There’s a reason you hear all the ‘gym bros’ talking about protein. Your muscles need protein to grow.
Hitting your protein macro goal can be difficult. This is why I, like so many others, also supplement with a protein powder.
Protein powder is commonly taken immediately following a workout because the protein helps repair and build your muscles.
Solid food takes longer to break down and get the protein to your muscles as opposed to only about 30 minutes for a protein powder supplement.
Whey protein is by far the most common type that people take. Whey is a protein found in milk that contains all 9 essential amino acids.
If you are a vegan, there are also plant based proteins that come from peas, rice, hemp, etc. or some combination of those.
Another thing to look for in your protein is if it is a concentrate or an isolate.
Concentrates are less processed, but that actually means they contain more lactose and fat and are only about 80% protein.
Isolates have additional filtering done and are about 90% protein. Isolates are better if you’re trying to gain muscle and not just mass. It’s also the better option for you if you’re drinking whey and are lactose intolerant. Isolates also typically cost more.
Hydro whey is a further refining, but for simplicity, we’ll stick to concentrates and isolates.
Exercises for a Naturally Bigger Butt
If you aren’t sure how to preform any of these movements or what they are, YouTube is an amazing source for seeing correct form.
Supersets mean that you perform the movement immediately after each other without a break. For example. you’d do 10 reps of exercise A then immediately do 10 reps of exercise B – Then take your rest period and continue on to the next set.
Add weight to any move to increase difficulty.
Glute Workout 1:
- 4 sets of 12: Hip Thrusts
- 3 sets of 1 minute: Lateral Squat Walks
- 3 sets of 10: Nordic Hamstring Curls
- 4 sets of 12: Lateral Thigh Raises on the
- 4 sets of 15 (each leg): Glute kickbacks
- 6: 4 sets of 12: Sumo squats
Glute Workout 2:
- 3 sets of 12: Glute Bridges
- 3 sets of 10: Glute kickbacks
- 3 sets of 12 (each leg): Split Squat with Dumbbells
- 4 sets of 10: Back squats with Dumbbells
- 4 sets of 8: Deadlifts
- 4 sets of 15: Sumo squats with weight
Glute Workout 3:
- (Superset) 4 sets of 12: Single Leg Glute Bridges x Deadlifts
- 4 sets of 15 each leg: Step Ups
- (Superset) 4 sets of 10: Jump Squats x Straight Leg Kickbacks (each leg)
- 4 sets of 10: Good Mornings
- (Superset) 4 sets of 10: Front lunges x Curtsy Squats
For my complete list of butt building exercises, check out my Fit for Life program.