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How to get a Bigger Butt?
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How to get a Bigger Butt?

Are you looking for ways to get a bigger butt? Well, you're not alone. Many people aspire to enhance their butt for various reasons, whether it's to feel more confident in their appearance, improve athletic performance, or simply follow the latest trends.

While genetics play a significant role in determining your natural body shape, there are several effective strategies you can implement to help you achieve your goal of a fuller, more sculpted behind.

In this comprehensive guide, we'll explore various methods and exercises to help you on your journey to a bigger butt along with that we’ll unravel the mysteries of nutrition, and tackle the age-old question: Do squats really make your butt bigger?

The Anatomy of the Glute Muscles

Before diving into the methods to achieve a bigger butt, it's important to understand the anatomy of the glute muscles. The glutes are comprised of three major muscle groups:

Gluteus Maximus

Gluteus Medius

Gluteus Minimus

This is the largest and most superficial muscle of the buttocks. It's responsible for hip extension, thigh abduction, and thigh rotation.

Located beneath the gluteus maximus, this muscle assists with hip abduction and stabilizes the pelvis during walking and other movements.

The smallest of the three, it also aids in hip abduction and rotation. It works closely with the gluteus medius. 

To achieve a bigger butt, it's crucial to target and engage all of these muscles effectively through exercises and other methods.

Best Butt Exercises
Best Butt Exercises

1. Butt Workouts at Home:

Getting a bigger butt doesn't always require a gym membership or fancy equipment. You can start with effective home workouts that target your glutes. Here are some exercises you can do in the comfort of your home:

  • Squats: Squats are a powerhouse exercise for building glute muscles. They engage both the gluteus maximus and medius, as well as the quadriceps and hamstrings. 

    To perform a proper squat, stand with your feet shoulder-width apart, bend your knees, and lower your body as if you're sitting back into an invisible chair. Make sure to maintain good form and do squats with proper technique to avoid injury.
  • Lunges: Lunges are great for targeting the gluteus maximus and medius. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Then push back to the starting position and repeat with the other leg.
  • Donkey Kicks: Get on all fours, keeping your hands aligned with your shoulders and knees with your hips. Lift one leg up, keeping your knee bent at 90 degrees. Extend your leg upward, engaging your glutes. Return to the starting position and repeat. Perform this exercise on both legs.
  • Fire Hydrants: In the same starting position as donkey kicks, lift your leg to the side, keeping your knee bent at a 90-degree angle. This exercise targets the side of your glutes.
  • Glute Bridges: Glute bridges are a beginner-friendly exercise that effectively targets the glutes. Recline on your back with your knees flexed and your feet resting flat on the ground.

    Elevate your hips from the floor, ensuring to contract your glute muscles at the peak of the motion.
  • Step-Ups: Using a sturdy bench or step, step up with one foot and then back down. This exercise engages the glutes, quads, and hamstrings. 

When incorporating strength training exercises into your routine, aim for a mix of compound exercises (like squats and deadlifts) and isolation exercises (like glute bridges and leg lifts). 

2. Butt Workouts at the Gym:

For those who prefer the gym, you can make use of specialized equipment to enhance your glute workouts. The gym provides a wide array of machines and free weights to target your glute muscles effectively. Some of the best butt exercises you can do at the gym include:

  • Leg Press: The leg press machine allows you to work on your quads, hamstrings, and glutes. You can adjust the foot position to emphasize the glutes more.
  • Smith Machine Squats: The Smith machine helps maintain stability while doing squats, allowing you to target your glutes with a sense of security.
  • Hip Abduction Machine: This machine isolates the gluteus medius and minimus, helping to create a rounder shape.
  • Seated Leg Curl Machine: It's excellent for targeting the hamstrings, which play a role in achieving a well-balanced butt.
  • Cable Pull-Throughs: Using the cable machine and a rope attachment, you can perform pull-throughs, which are excellent for engaging the glutes.
  • Deadlifts: Deadlifts are excellent for targeting the gluteus maximus, lower back, and hamstrings. When performing deadlifts, keep your back straight, bend at the hips, and lift a barbell or dumbbells from the floor to a standing position.
  • Romanian Deadlifts: Romanian deadlifts focus on the hamstrings and glutes. With a slight bend in the knees, hinge at your hips, and lower the barbell or dumbbells towards the ground while keeping your back straight.
  • Hip Thrusts: Hip thrusts are one of the most effective exercises for isolating the gluteus maximus. Sit on the floor with your upper back against a bench and a barbell or weight resting on your hips. Propel your hips upward, ensuring a firm glute squeeze at the apex.

    Butt Lifting Exercise

3. Butt Lifting Exercises: 

If you're specifically aiming to lift and tighten your butt, focus on exercises that emphasize the upper portion of your glutes. These exercises will give your butt a more lifted appearance:

  • Single-Leg Deadlifts: With a dumbbell or kettlebell in one hand, stand on one leg while hinging at your hips. Lower the weight towards the ground while extending your opposite leg backward. This exercise engages your upper glutes and enhances balance.
  • Reverse Lunges: Instead of stepping forward, take a step backward with one leg and lower your body. This variation of lunges puts more emphasis on the upper glutes.
  • Cable Kickbacks: If you have access to a cable machine, you can use the ankle attachment to perform kickbacks. This exercise effectively targets the upper glutes.
  • Stair Climbing: Climbing stairs or using a stair climber machine is an excellent way to work your glutes and get that lifted appearance.
Cardio for fat loss

Cardio for Fat Loss

While you're working on building a bigger butt, it's essential to keep the overall fat loss in mind. Reducing your body fat percentage can help make your glute muscles more prominent. Cardiovascular exercise can be an excellent tool for burning calories and promoting fat loss.

Incorporate the following cardio workouts into your routine to support your fitness goals:

  • Running: Running is a highly effective way to burn calories and shed excess body fat.
  • Cycling: Cycling is easy on the joints and provides a fantastic cardiovascular workout.
  • Swimming: Swimming engages the entire body and burns a significant number of calories.
  • High-Intensity Interval Training (HIIT): High-Intensity Interval Training (HIIT) comprises brief, intense exercise intervals interspersed with short rest periods. This approach can be highly effective for fat loss and can be adapted to include butt-targeting exercises.

A balanced fitness routine that combines strength training and cardio is the key to achieving the best results in terms of both muscle growth and fat loss.


Nutrition for Building a Bigger Butt

While exercise plays a crucial role in achieving a bigger butt, your nutrition also greatly impacts your results. To support muscle growth and development, you should provide your body with the right nutrients. Here's how you can optimize your diet for a bigger butt:


Protein is essential for muscle repair and growth. Include lean sources of protein like chicken, turkey, fish, lean beef, tofu, legumes, and low-fat dairy in your diet. Aim for a balanced intake of protein throughout the day to support muscle recovery.


Carbohydrates provide the energy necessary for intense workouts. Opt for complex carbohydrates like whole grains, sweet potatoes, quinoa, and brown rice. They'll fuel your workouts and aid in muscle recovery.

Healthy Fats

Essential for hormone production and overall well-being, it is recommended to include sources like avocados, nuts, seeds, and olive oil in your dietary choices. These fats help regulate hormones like estrogen, which play an important role in butt size.


Nutrient-dense vegetables provide essential vitamins and minerals for recovery and muscle growth. Aim for a colorful variety of veggies in your meals to ensure you get a wide range of nutrients.


Ensuring adequate hydration is essential for muscle function and recovery. Consume ample water throughout the day, particularly before and after exercise. Proper hydration supports muscle function and can help prevent cramping and injury.


Consider adding supplements to your diet to support muscle growth and recovery. Options include protein powder, creatine, and branched-chain amino acids (BCAAs). It's advisable to seek guidance from a healthcare professional before introducing any supplements into your diet.

Avoid excessive calorie restriction while working to build a bigger butt, as it may hinder your muscle-building progress. Instead, aim for a slight caloric surplus to provide your body with the energy it needs to repair and grow your muscles.

Nutrition for Building a Bigger Butt

Factors Affecting Your Journey to a Bigger Butt

Achieving a bigger butt is a multifaceted endeavor that depends on several key factors. Understanding these elements and how they interact with your body and lifestyle is essential for making progress in your pursuit of shapelier glutes.

Here are the key factors that can impact your journey to a bigger butt:

1. Genetics:

Genetics plays a significant role in determining your natural body shape and the potential size of your glutes. Some individuals may have a genetic predisposition for a fuller posterior, while others may find it more challenging to build larger glutes. Understanding your genetic limitations can help set realistic goals and expectations.

2. Consistency:

Consistency in your workout routine and nutrition plan is crucial for achieving your desired results. Building a bigger butt takes time and dedication, and it's essential to maintain a consistent effort in both exercise and diet to see progress.

3. Nutrition:

What you eat significantly affects your ability to build muscle and reduce body fat. Proper nutrition provides your body with the necessary fuel to repair and grow muscle, while also influencing overall body composition. Focus on a balanced diet that includes sufficient protein, carbohydrates, and healthy fats to support your fitness goals.

4. Exercise Selection and Intensity:

The choice of exercises in your workout routine and their intensity is a critical factor. Compound exercises like squats, lunges, and deadlifts are effective for targeting the glute muscles. 

The intensity of your workouts, including the weight and resistance used, influences the degree of muscle activation and growth.

5. Rest and Recovery:

Allowing your glute muscles sufficient time to recover and repair after intense workouts is essential. Excessive training may result in muscle fatigue, diminished performance, and a high injury risk. 

Incorporating rest days into your routine and getting quality sleep is vital for the recovery process.

6. Hormones:

Hormones, especially estrogen and testosterone, have a significant influence on fat distribution and muscle development in the body. Hormonal imbalances can impact the potential for muscle growth in the glute area. 

It's essential to maintain hormonal health through a balanced lifestyle and proper nutrition.

7. Age:

As you age, muscle mass tends to naturally decrease, and metabolism may slow down. These changes can affect your ability to build and maintain a bigger butt. However, consistent exercise and proper nutrition can help mitigate the impact of aging on muscle growth.

8. Motivation and Patience:

Your mindset and level of commitment play a vital role in your journey to a bigger butt. Staying motivated and patient during the process is essential. 

It's normal to encounter plateaus and setbacks, but maintaining a positive attitude and persevering through challenges will help you achieve your goals.

In your pursuit of a bigger butt, it's essential to consider these factors and tailor your approach to your unique circumstances. 

Exercise for Bigger Butt

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Lifestyle Tips for a Bigger Butt

Apart from targeted exercises and proper nutrition, a combination of lifestyle choices that can influence the size and shape of your buttocks.

  1. Posture: Good posture can make a significant difference in the appearance of your butt. Practice standing and sitting with your shoulders back and your back straight to accentuate the natural curves of your spine and buttocks.
  1. Clothing: Choose clothing that highlights and enhances your butt's shape. High-waisted pants, skirts, and dresses can create the illusion of a fuller and rounder rear end.
  1. Confidence: Confidence plays a vital role in how others perceive your appearance. Embrace and love your body, regardless of its shape and size. Confidence is attractive and can make any physique more appealing.
  1. Body Composition: Your genetics play a substantial role in determining the size and shape of your butt. It's essential to accept and work with your unique body type while striving for your fitness goals.

FAQ - Do Squats Make Your Butt Bigger?

One of the most common questions when it comes to butt workouts is, "Do squats make your butt bigger?" The answer is yes, squats are incredibly effective for building a bigger and rounder butt. However, it's essential to perform squats correctly with proper form to maximize their effectiveness and minimize the risk of injury.

Always use a weight that challenges you but allows you to maintain proper technique.

Choose Right Clothing for Comfort with HustleTime Fitness

The right workout clothing is an often underestimated yet critical element of any successful butt exercise routine. Proper fitness attire not only enhances your comfort during workouts but also plays a role in motivation and overall performance. 

At HustleTime Fitness, we understand the importance of having the best fitness clothing and accessories that cater to both men and women. We offer a wide range of options designed to support your fitness journey, ensuring that you not only look great but also feel great while working on achieving a bigger butt. 

Our selection includes comfortable and functional workout apparel for various body types, including plus-size clothing for women, ensuring that everyone has the opportunity to pursue their fitness goals with confidence and style. 

So, step into your HustleTime Fitness attire, and start on your journey to a shapelier, stronger, and more confident you. Your choice of workout clothing can make a significant difference in your workout experience and results.

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