Kristina Mikolčić

How to Get a Big Butt Fast At Home: 8 Best Exercises to Grow Your Glutes

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If you want to know how to achieve your perfect butt goals, you’ve come to the right place. In this article, you’ll learn about everything there is to know about getting a big bum.

Table of Contents

BEFORE YOU START...

Everything you need to know before starting building your glutes

A strong butt prevents the dead butt syndrome – pain and injuries of the back, hips and knees, helps you maintain balance and good posture, and gives you a more enchanting look.

Of course. It’s possible to grow your booty by performing exercises that engage the gluteal muscles, which will make your bum shaped, firm and strong. The only thing you need to know is how to do correctly the exercises to grow them fast, and maintain them shaped for a long long time.

Let’s mention the anatomy of the glutes briefly. Did you know the glutes are the largest muscle group in your body? The gluteus is made of 3 muscles: gluteus maximus, gluteus medius and gluteus minimus. Each of them has its specific function and, in order to build your best butt ever, you will have to engage all 3 muscles.

1. Position: when you’re doing lunges, tilt your torso forward to 45º to feel the “burn” – this angle makes your butt work harder.

2. Deep squats: deep squats (where your hips dip below your knees) can almost double your glutes’ contribution as you return to a standing position.

3. Single leg moves: in comparison to double-leg exercises (squats), single-leg versions (single leg deadlift) make your bum work an extra 33% harder.

1. You don’t have the proper form

This should be common sense, but, as with any exercise, you can’t just start doing it without knowing how to perform it properly. Otherwise, you risk getting injured – ouch, as well as not reaching your peach goals. Before going deep into the squat, make sure your form is good. Proper form is essential when you’re exercising to make your booty grow bigger.

2. You’re doing only one exercise

Do you still believe squats are the only exercise you have to do to grow your butt? To see real results, you need to target the whole muscle area, which can be easily done by doing variations of squats and lunges like lateral squats, side lunges and hip thrusts. Aside from switching your booty building workout routine from boring to fun, you’ll notice the results faster.

3. You’re not using enough resistance

After a while, your muscles get used to the exercise, which means you have to step up your game and add some more resistance. Otherwise, your muscles will cease growing. You can do so with the help of resistance bands, simply choose the tension level you want (light, medium, or heavy.) Don’t be afraid of stepping out of your comfort zone and using heavier weights either, your glutes can handle them. When it starts getting “easy” again, switch to bigger weights.

4. Your diet is all wrong

If you’re trying to lose fat and build muscle at the same time, chances are you’re not seeing much progress unless you’re a beginner. Choose what is more important to you and focus on that first. To lose the layer of fat that’s on the booty, you simply have to be in a calorie deficit, do strength training and eat enough protein to keep the muscles. If you want to build muscle, you have to be in a calorie surplus. Mind you, that doesn’t mean you can eat whatever you want and how much you want, not even if you’re training hard. You need a good diet packed with veggies, lean protein and good fats.

5. You have unrealistic goals

Nowadays, a big butt has become an indicator of a healthy body, along a perfectly flat stomach, thin arms and legs with no cellulite, stretch marks and the like. All that because we’re bombarded with pictures of how a “perfect” body should look like. But being skinny and having a big butt are not indicators of being healthy.

Most of us have gone too hard with exercising and dieting at least once in our lives, and if you’re making the effort and not seeing results, maybe your goals are unrealistic. Gluteal muscles respond well to a consistent and varied workout routine, but only in proportion with our body as a whole.

6. You’re doing too much cardio

The best type of exercise to increase the size of your butt is strength training. Doing too much cardio can affect your gains, yet cardio should be included into the workout program. Try doing strength training and cardio on different days, but if you have to do them in the same day, do strength training first – otherwise you risk the possibility of getting injured.

7. You’re skipping rest days

Everyone wants to get a bigger but fast, but your body and muscles need to rest from all that exercising. Muscles grow when you’re resting, not while you’re working out. Resting gives your muscles time to repair and recover, but over-training yourself may lead to a higher risk of injury – which is your body’s way of demanding a break.

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Top 8 Glute Building Exercises

1. Hip Thrust

This is a low-skill exercise designed to put little harmful stress on the body. It opens up your hip flexors and activates your glutes and core.

How to do a hip thrust: Begin seated with your back against a bench. Lift your hips up from the ground until they’re aligned with your shoulders. 

Or, if you’re doing it from the floor, your hips will end up in an upright position as the highest point of the lift.

Hip Thrust

2. Frog Pumps

Frog pumps is one of the best exercises for building a strong booty. That means that is also one of the best exercises to grow your butt fast.

How to do frog pumps: Place your feet together and spread your knees out.  You begin in an abducted and externally rotated hip position. Tuck your chin, shoulders down, and when you’re at the top, squeeze the glutes.

3. Band Hip Thrust

You don’t even need weights to feel the burn. Resistance bands are also a great piece of butt workout equipment. Use them to add a little extra to your butt lift workout.

How to do a band hip thrust: Place your feet underneath your knees so your legs form a 90-degree angle. Take a deep breath inhaling through your belly. 

Push your feet through the floor and drive your hips up into full extension. Hold and squeeze your glutes, then lower with control.

4. Knee Banded Barbell Glute Bridge

If you do yoga, this move may be familiar to you. But don’t underrate this exercise. Start with your own bodyweight or a light weight and slowly progress to a heavier load. Your booty gains will be epic.

How to do a barbell glute bridge: Place the barbell just above your pubic bone with a bar pad like the squat sponge and/or the band just above your knees. 

Chin tucked,  lower back flat against the floor. Lift your toes off the floor and push through your heels to maximize glute activation.

PS: I need to say that this one is one of my favourite exercises to feel fire in my buttocks!

5. Resistance Band Quadruped Hip Extension

Not only will this exercise make your booty pop, but also enhance your hips function and overall performance. Include this bad boy into your glute day workout routine or even on your rest day if you feel like exercising – it’s easy to recover from it.

The setup: Use the knee of the non-working leg to trap the resistance band to the floor. Place the other side of the band just above the knee of the working leg.

How to do a hip extension: Your knee should be fixed at a 90-degree angle and you want to extend your hips while turning your toes out slightly at the top.

6. Dumbbell Sumo Squat

This is where you use the tip number 1 😉

How to do a dumbbell sumo squat: Hold one end of a dumbbell with both hands. Stand with your feet wide apart and pointing 30 to 45 degrees out to the sides (sumo stance). Keep your arms fixed and your torso upright. Inhale as you lower the dumbbell toward the floor by flexing your hips and knees. 

Go down for 4 seconds. Descend at least until your thighs are parallel with the floor, hold for 3 seconds, and then exhale as you quickly push yourself back up to a standing position.

7. Diagonal Walking Lunge

If you don’t like lunges… This will make you hate them. But if you want killer booty gains, do your lunges like this.

How to do a diagonal walking lunge: Stand with your feet hip-width apart and take a dumbbell in each hand. Take a large diagonal step forward with one foot. Bend your rear knee and lower your body to the floor. Your front knee will form a 90-degree angle. Repeat with your other leg.

8. Side-Lying Hip Abduction

I’ve saved the best for last. This is the exercise you need to include in your workout routine to build your glutes. To extend the range of motion, perform it lying on a bench, and if you really want to be extra, add an ankle weight.

How to do a side lying hip abduction: Lie down on your side on a mat with your legs extended and hips in a parallel line, one on top of the other. Bend your lower arm underneath your head. Exhale while raising your upper leg to just above your hip joint. 

When you feel your hips and back start to tense, stop and hold the position for one to two seconds. Inhale and slowly lower your leg to its starting position, keeping it straight and stacked directly above the lower leg. Flip over to your opposite side and repeat the process with your other leg.

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How to grow your glutes at home: Video + exercises

If you prefer a video to understand better the exercises that are going to help you to grow your buttock at home, without gym machines, here is one of my favourite videos from Youtube that can help in your journey.

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How to choose the best diet to improve your buttocks

Food is key to increasing the buttocks and keeping them firm. This guide recommended by the Journal of the International Society of Sports Nutrition, tells us what are the foods to increase buttocks, which will help you in the process to grow this muscle without accumulating fat.

CARBS

The best thing to do is to opt for whole wheat and oatmeal, they will help you give shape and volume to your buttocks.

LEAN MEAT

Chicken without skin, beef, tuna and turkey breast, are the meats that have the least fat and that provide protein to grow your muscle.

FRUITS AND VEGETABLES

The ideal in this process is to consume strawberries, bananas, apples, pears, as well as corn, carrots, pumpkin and potatoes. But with moderation. Sometimes the banana, depending on the size, is high in calories.

NUTS OR SEEDS

Walnuts, peanuts and almonds, because they are rich in healthy fats, will help you increase your buttocks, as long as you follow a buttock-oriented physical exercise routine

EGS

Eat just the whites or a single yolk. The albumin contained in this food is the ideal protein to increase muscle mass without retaining fat that we do not want.

VEGETABLES

Say yes to lentils, chickpeas, beans, and soy. They sometimes have the same proteins as meat. They are very healthy and contain a very low percentage of fat and sugar.

Thank you very much for reading my blog. Now, I would like that you write a comment right down which your “everyday life hacks” that you do for boosting your self-confidence.

And, if you liked the post. I would like to ask you for something. Do an Instagram or Facebook Story with a screenshot of this post and tag me: @kristinamikolcic.

I would love you to help me to spread self-confidence around the world! 🌎

Kristina Mikolcic

Helping women to become their most sensual selves through fitness & dance

support@kristinamikolcic.com

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