HOW TO GET A BIGGER BUTT: Ultimate guide for growing your glutes in 2022

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 bigger butt.

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What you will learn in this Ultimate Guide for growing glutes

Everything you need to know to grow your glutes

Ladies are training their gluteal muscles for esthetic reasons first. But having a big butt is not just about esthetics, it affects your overall health, too. A strong butt prevents pain and injuries of the back, hips and knees. It helps you maintain balance and good posture, affects your fitness and sport performances, and your daily activities. It helps you when getting up from a chair or the floor into a standing position, when going up or down the stairs, when running, and of course, as a cherry on top, it gives you a more enchanting look.

Of course. It’s possible to grow your glutes by performing exercises that engage those specific muscles, making your bum shaped, firm and strong. In order to achieve your best results, there are some things you need to know: what are the best exercises for gluteal muscles (glute dominant exercise), how to perform those exercises correctly to grow your glutes fast, and what are the common mistakes we need to avoid when it comes to growing your butt muscles.Of course. It’s possible to grow your glutes by performing exercises that engage those specific muscles, making your bum shaped, firm and strong. In order to achieve your best results, there are some things you need to know: what are the best exercises for gluteal muscles (glute dominant exercise), how to perform those exercises correctly to grow your glutes fast, and what are the common mistakes we need to avoid when it comes to growing your butt muscles.

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

1. Correct form: this is important for three reasons during your workout sessions. First, with the correct form, you will achieve better results. Second, we are reducing the possibility of compensation and injury. And third, you will burn and lose more fat.

2. Hip thrusts: if there is one single exercise you should perform for stimulating maximal glute growth and getting a more toned butt, it’s the hip thrust. You can never go wrong with that exercise to get a bigger butt as long as you do it correctly.

3. Single leg moves: in comparison to double-leg exercises (such as squats), single-leg versions (such as single leg deadlift or split squats) make your lower body work an extra 33% harder, while engaging your entire body.

1.You don’t have a workout plan

A plan is road map with clear steps for achieving your desired goals. Performing some random exercises that first come to your mind, that you saw somewhere on YouTube or the Internet, will not be enough for getting a bigger butt. The most efficient and safe way to grow and shape your bum is having a plan and knowledge on how to get a bigger butt. And for maximum effectiveness, results and reduced injuries, a certified personal trainer is essential for achieving your glute goals.

2. 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 (what’s the correct squat position, should you keep your knees bent or stand straight during the exercise, how to shift your body weight, and many other questions you should know the answers to before doing the exercises). Otherwise, you risk getting injured, as well as not reaching your goals. Proper form is crucial when you’re exercising to make your butt bigger.

3. 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.

4. 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) and don’t be afraid of stepping out of your comfort zone and using heavier tension either, your glutes can handle it. When it starts getting “easy” again, amp up the tension. If you are training your glutes from home, read bellow what basic equipment you should have for growing your glutes more easily.

5. 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 healthy diet packed with veggies, lean protein and good fats.

6. 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 health.

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 muscle tissue responds well to a consistent and varied workout routine, but only in proportion with our body as a whole.

7. 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.

8. You’re skipping rest days

Everyone wants to get a bigger butt 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.

Whether you’re working out from home or at the gym, there is some workout equipment that you may want to get. It’s ‘cost-friendly’ and it will help you to develop your butt muscles and bring your whole glute training to the next level. Here’s a list of some basic equipment you need to have (or use at the gym) to get a bigger butt:

1.Resistance/Elastic band

Elastic band is a must-have piece of equipment you need to start using to grow your glutes. It will warm up and activate all the muscles in your glutes before the main part of the training and help in muscle growth. If you are beginner and want to add some resistance training in your glute routine, or want to feel that ‘burn’ in the glutes, elastic band is a perfect gadget for you.

2.Ankle weights

To increase your glute musculature, ankle weights are recommendable for your butt workout. They will definitely increase intensity of your training, especially if you have been caught in some boring routine. Just make sure to learn how to use them properly and safe.

3.Dumbbell

Adding dumbbells to your butt workout will not only result with toned butt muscles, but it will help you to shed your body fat too. You can go only with one dumbbell or pair of dumbbells. Whatever you decide, lifting some weights is one of the best ways for growing a bigger butt.

4.Kettlebell

Kettlebell are also a great choice if you are eager to build a rounder butt. With this piece of equipment you can perform a load of exercises for your bum muscles, but also for your core muscles, upper and lower body. If you miss some diversity in your training, or you hit a plateau, with kettlebell you will level up your glute routine again. Try adding it to some single leg exercises, swings, lunges, and squats in your routine and this will help your muscle growth.

5.Bosu/swiss ball

Keeping your workout routine interesting will help you to stay persistent and motivated. Although most of us believe balls are primarily for developing your core strength and stability, there is a load of movements that you can try to strengthen your butt, too. In your next glute session, try some of these movements: glute bridges on swiss ball, swiss ball wall squats, hip thrusts with your back on ball, single leg hip thrusts, reverse back extension, etc.

MUST KNOW: Get A bigger butt with hip dominant exercises

Before diving into some of the best butt moves, it’s important to understand the difference between glute and knee dominant movements/exercises.

Hip dominant movements are going trough your hip joints which primarily will target your glute muscles, hamstring and adductors.

While knee dominant movements are primarily happening in your knee joints and will target your quads .

Before you think that doing squats and deadlifts is a wrong way to go, none of these exercises is better then the other ones. There is no right or wrong.

BUT If you want to grow a bigger butt faster, instead of primarily focusing on squats, maybe a better way to go for achieving faster results are hip dominant movements, such as hip extensions, single leg movements and glute activation exercises.

Top 10 Glute Building Exercises To Get A Bigger Butt

Top 4 Glute activation exercises to grow your butt muscles

Now that you have learn why you should focus more on hip dominant movements if you want to grow your glutes, there’s an another key element to see and feel the progress – how to activate your glutes when you exercise.

Very often we can hear people saying: “I don’t feel my glutes while performing my exercises” and the reason for that can be skipping pre-workout activation, not focusing on mind-muscle connection and a ‘dead -butt syndrome’, a.k.a. weakness of glute muscles due to a sitting lifestyle.

Glute activation exercises are the first step in growing your butt and developing stronger glute muscles. You will learn how to activate your glute muscle, you will finally feel ‘the burn’ and you will establish that mind-muscle connection. And skipping that part in your glute routine will delay your desired butt results.

So, before hitting your main glute routine, warming up your glutes with activation exercises will help you to grow your butt faster.

In your next glute training, before going to compound movements, try these 4 movements to warm up your gluteal muscles:

1. Donkey kicks (10 reps each leg)

Donkey kicks
Donkey kicks at home

With this exercise target your gluteus maximus and hamstring.

How to do donkey kicks: If you are using a resistance band, place it a few centimeters above your knees, but not to high.

Your starting position is on all fours (on a mat or towel). Your back is in neutral position, activate your core muscle (squeeze them), palms apart at shoulder width and knees at hip width.

With exhale, you will elevate your left leg up in the air until your knee is parallel with your butt while keeping your knee bent. With inhale, slowly lower your leg down without touching the floor.

Repeat this exercise 10 times with each leg. You can do 2 or 3 rounds of this exercise.

Extra tip: Focus on your hip. All the time the movement has to be performed from your hip. Try to be mindful about that and to not just ‘throw’ your leg in the air. Keep your knees bent at a 90-degree angle.

2. Fire Hydrant (10 reps each leg)

Fire Hydrant
Fire Hydrant at home

With this exercise you target your gluteus medius and minimus.

How to do a fire hydrant: use a resistance band, place it a few centimeters above your knees. The initial position is the same as explained above.

With exhale, lift your leg on the side so your knee is parallel with your hip. With inhale, bring your leg down without touching the floor and continue for nine more times.

Repeat the same with the other leg. You can do 2 or 3 rounds of this exercise.

3. Glute Diagonal Leg Raises (10 reps each leg)

Glute Diagonal Leg Raises
Glute Diagonal Leg Raises at home

With this exercise you target your gluteus maximus.

How to do glute diagonal leg raises: use a band, place it a few centimeters above your knees. For this exercise you are still on all fours, and your body is aligned as it’s explained in the donkey kicks exercise – palms at shoulder width and knees at hip width.

Then, you are going to put out one leg completely extended. With exhale, from your hips, you will elevate your right leg up in the air and rise it diagonally. All the time while performing this exercise, the active leg is fully extended.

Repeat this movement 10 times with each leg. You can do 2 or 3 rounds of this exercise.

4. Seated Hip Abduction (10 reps)

Seated Hip Abduction
Seated Hip Abduction at home

Targeted areas are the same as with the fire hydrant exercise.

How to do a seated hip abduction: You can perform this exercise seated on a chair, floor, sofa, or on a bench at the gym. Use a band to add resistance by placing it a few centimeters above your knees.

Lean your core forward, and elevate your heels off the floor. With exhale open your legs to the side, and then slowly go to the initial position by constantly holding a bit of space between your knees.

Repeat this exercises at least 10 times. You can do 2 or 3 rounds of this exercise.

Top 6 Glute Building Exercises To Get A Bigger Butt (hip dominant)

1. Hip Thrusts (10 reps)

Hip Thrusts
Hip Thrusts at home

Hip thrust is one of the best hip dominant exercises you can perform, and the one that is hitting your glutes in full range of motion. Whenever you’re training your glutes, if you want to grow your muscles and get that bigger butt, hip thrust is the way to go.

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.

Repeat these movement 10 times. You can do 2 or 3 rounds of this exercise.

2. Frog Pumps (10 reps)

Frog Pumps
Frog Pumps at home

Frog pumps are one of the best exercises for building a strong bootyThat 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.

Repeat these movements 10 times. You can do 2 or 3 rounds of this exercise.

3. Band Glute Bridge (10 reps)

Band Glute Bridge
Band Glute Bridge at home

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 glute bridge: 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 start slowly lowering them.

Repeat this movement 10 times. You can do 2 or 3 rounds of this exercise.

4. Single Leg Romanian Deadlift (10 reps)

Single Leg Romanian Deadlift
Single Leg Romanian Deadlift at home

You can perform this exercises with a barbell, dumbbell , ketlebell, or without any weights. In this variation it is a single leg movement which means extra burn for your glutes.

How to do a single leg RDL: Stand up straight, feet shoulder width apart. Lift one leg off the floor and flex in your knee for 90 degrees. Your standing leg is slightly bent in the knee. Place your hand in front of your chest. Now hinge your hips (push your hip/butt backward) and lean your upper body forward until it’s parallel with the floor. Pause and bring your body to the starting point.

Repeat these movement 10 times on your left leg, and then change to the right leg. You do with 2 or 3 rounds of this exercise.

Extra tip: if you are a beginner, and struggling with keeping the balance, you can support yourself by placing one hand on the wall or chair. If you are already familiar with this movement, try to add some weights in one of your hands, such as dumbbell or kettlebell.

5. Reverse back extension (10 reps)

Reverse back extension kristina mikolcic
Reverse back extension at home

This is a great exercises for growing a bigger butt, and it can be performed at home and in the gym, so you definitely want to add this one into your glute routine.

How to do a reverse back extension: Lay chest down on the bench, chair, or sofa. Place your hips at the edge of the bench so that you are not blocking your hip movements. Elevate both legs off the floor and keep your knees bent at 90 degrees. Also, keep your knees open, in alignment with your hips.

With exhale, from the hip, elevate both legs up in the air holding them apart and squeeze your glutes. With inhale, from the hip, bring your legs in starting position without touching the floor.

Repeat these movement 10 times. You can do 2 or 3 rounds of this exercise.

Extra tip: for extra burn, use a resistance band and ankle weights.

6. Good Morning (10 reps)

Good Morning
Good Morning exercise at home

Although it may look similar to a squat, good morning exercise is primarily focused on your glutes, hamstrings and core. For performing it at home, you will need a resistance band, while at the gym you can use a barbell.

How to do a good morning (with resistance band): place the band under your foot. Keep your feet shoulder width apart and your knees slightly bent. Place the resistance band behind your neck or shoulder.

Slowly and in a controlled motion lean your body forward while keeping your spine in a straight line until your trunk is parallel with the floor. Then slowly go up in the starting position by pushing your hips forward and squeeze your butt on top.

Repeat these movements 10 times. You can do 2 or 3 rounds of this exercise.

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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.

FAQ

  • How can I get a bigger butt faster and naturally?

    To grow your glutes as fast as possible, there are 3 most important elements: 1. Consistency -
    motivation alone is not enough to persist in your butt goals, and that is where consistency has to
    take its place. 2. Make sure to have a good booty workout plan, so you don’t need to spend time
    thinking about what to do during your workouts. 3. Make sure to fuel your body with nutritive food.
    Exercise without a proper diet will slow you down in your booty gains. Make sure to eat lean meat,
    nuts, seeds, carbs, eggs, fruits, and vegetables.

  • How long does it take to get a bigger butt if exercising regularly?

    It is possible to notice your first booty gains after one to three months of doing regular glute exercise, training a minimum of 3x/week. As we mentioned before, nutrition is playing an important role, so make sure to eat quality foods that will feed your glute muscles. Don’t forget to be patient with yourself, everybody is different. What can be realistic for someone else, doesn’t have to be realistic for you. Nevertheless, you can have your dream butt, and that is coming from someone who didn’t have any booty or feminine curves, and now that is not the case anymore. Be patient, follow the plan, eat good food, and results will come.

  • Which food to eat to get a bigger butt?

    To get a bigger butt, and in general to grow any kind of muscle, you have to be in a caloric surplus. That means, if you are eating for example 1700 kcal to maintain your current shape, you will need to add some extra calories, up to 200-300 kcal more to your daily calorie intake. Or, if you are eating 3 meals throughout the day, add one more meal. And when it comes to a specific food group, don’t forget to eat proteins (chicken, beef, eggs, fish, dairy food…) every day and at least in 2 meals add nuts and seeds, carbs, fruit, and vegetables.

  • What is the best exercise for growing glutes?

    If there are single compound movements that you should perform in your every glute training to speed up your glute growth, hip thrusts are it. This exercise will grow your glutes 100% because it targets specifically your glute muscles. Make sure to learn how to perform it correctly so you get maximum benefit. Start doing hip thrusts with fewer weights, and the moment you feel it becomes easier for you to perform, add more weight. That way, you are assuring progressive overload for your muscles which is one of the key elements for muscle growth.

Kristina Mikolcic

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

support@kristinamikolcic.com

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