Fitness

How to Build a Bigger Butt
Diet, Exercises & Workout Plans

The Better Babe’s Guide To Building A Bigger Booty
Written by Tracy Thompson

One of the most common questions asked by many women (and some men) as they go about their workout program is how to get a bigger butt fast.

Whether you’ve been genetically cursed with a flat butt or you are someone who has a little more booty than you are happy with and simply want to increase the tone and muscle definition of this area, the great news is that the right exercise can certainly help.

How to make your butt bigger is all about knowing which exercises to implement to target this area, how to structure your nutrition protocol to meet your butt-building needs, and how to be patient as the process unfolds.

Reasons to Build a Bigger Butt

Remember, building a bigger butt isn’t just about aesthetics either. While sure, a tight round butt may look great in your favorite pair of jeans, don’t forget that building a bigger butt also adds functional strength as well.

Your glute muscles (which make up your butt) are going to give you strength whenever you’re climbing a flight of stairs, squatting down to pick up something heavy, or simply walking throughout your day to day life.

Girl in a pink underwear holding picture frame

The stronger your glutes are, the more stabilized you’ll be as they can also improve balance and agility as well. Finally, to top it all, studies suggest that a strong butt may also keep your spinal column in proper alignment, reducing the chances that you suffer from lower back injuries.

All of this proves to be great reasons to work towards a big round ass. So all of this said, let’s go over the fundamentals that you need to know about how to get a bigger butt.

Butt Building 101 - the fundamentals

Building a rounder butt requires three main things: a healthy diet, progressive overload in your exercises, and ironically – rest.

Diet - No amount of butt exercises will get you to your big bubble butt dreams unless you watch your eating habits. You’ll need to grow your glutes while also slimming down on fat to get that toned look. A small daily calorie surplus of around 250 to 300 calories is sufficient for your body to create muscle. 

Progressive Overload - Progressive overload is a fitness routine that progressively challenges your abilities by increasing the volume, intensity, or frequency of your exercises. To save yourself time at the gym, I’d recommend increasing the volume or intensity. By consistently pushing on your weight limit and stamina, you’ll blast through plateaus and grow muscle quickly.

Rest - Not enough advice out there focuses on the importance of rest. Your body actually builds muscle between workouts. If you overtrain or don’t leave enough time between workouts, you not only risk strain or injury, but your body also won’t have time or energy to gain the muscle you’re working towards.

The Best Butt building Exercises

When it comes to strength training for your booty building workout, you’ll want to focus on exercises that, for the most part, recruit the largest muscle fibers possible within your glutes.

The more muscle fibers you are working, the more weight you can lift and therefore, the more total stress you are placing on the muscle tissues. This is what helps them grow stronger and larger if a calorie surplus is provided.

Here are the top moves that will quickly help you build and bulk up your booty faster.

1. Squats

Squats are essentially the ‘king’ of lower body movements as they work every single muscle in the lower body and as well as part of the upper body as well.

They require no equipment, meaning you can squat everyday and, there are so many squat variations that you'll never get bored of this exercise - here's a list of 7 variations.

If you really want to build a bigger butt, the best butt building training is lower bar squats.

This is done by shifting the bar slightly lower across the back, which then places more stress on the butt muscles.

  • 1
    Get into an upright position, feet shoulder width apart with a barbell across your back
  • 2
    Unrack the barbell and take a deep breath in
  • 3
    Bend the knees and slowly lower the body all the way down to the ground, going as low as possible. Keep the back upright and core tight
  • 4
    Pause at the very bottom and then press up to a full standing position while exhaling to complete your rep

You can also use a dumbbell instead of a barbell. Here are the pros and cons between barbell vs dumbbell.

2. Deadlifts

Next up on the list is deadlifts.

Stiff leg or traditional deadlifts are both great for building your butt.

The primary difference between them is traditional deadlifts will also work your quads, while stiff leg deadlifts work only your hamstrings and glutes.

Woman performing deadlifts
  • 1
    ​Position a barbell down by your feet in front of you
  • 2
    Stand in an upright position, feet about shoulder width apart
  • 3
    ​​Bend over and grasp the barbell using an overhand grip. Knees should be slightly bent
  • 4
    Keeping the back straight, lift the barbell up off the floor until you come to a full standing position
  • 5
    Pause and then lower the barbell down to the ground to complete the rep

Tip: A weightlifting belt can help improve your core and stabilize your spine, allowing you to lift heavier. Here are some of our favorites

3. Lunges

Lunges are another excellent booty building movement.

These can be walking lunges, stationary lunges, or reverse lunges.

All will hit this muscle perfectly. To really target your booty, you’ll want to place the weight across the back (rather than holding them down by your sides).

Woman performing lunges
  • 1
    Hold a barbell across your back and then assume an upright standing position
  • 2
    Step one foot forward and then begin to bend the knee as you lower yourself down into the ground
  • 3
    Pause when you’re almost at the ground and then press up to complete the rep, bringing the back leg forward and stepping it in front of you
  • 4
    Now repeat this process, this time to the other side

4. Split Squats

Split squats are another terrific lower body, booty building move to include in your workout program.

Place a dumbbell across your back for this one and think of pushing up through the heel.

You’ll be feeling it in no time.

Woman doing split squats
  • 1
    Stand in front of a flat bench and place one leg back on top of that bench, bending the knee as you do
  • 2
    ​Keeping the back upright, bend the supportive leg as you lunge down. The back knee should almost touch the ground.
  • 3
    ​Pause in this position and then press up to complete the rep. Perform all reps to one side and then switch sides and repeat.

5. Glute Raises

Glute raises aren’t quite as compound as the previous moves are, so they will isolate the glutes better (while also still slightly working the hamstrings).

These can be done with or without weight across your lap depending on your own individual strength level.

Woman doing glute raises
  • 1
    ​Sit on the ground with the back against a flat bench, arms placed up on either side of it. Your knees should be bent, feet placed firmly on the floor in front of you.
  • 2
    ​Thinking of squeezing the glute muscles, press the hips up until they are in straight alignment.
  • 3
    Pause here and then lower the butt down to the ground to complete the rep

6. Romanian Deadlifts

To target your posterior chain (hamstrings, glutes, and back) – the romanian deadlift is the perfect workout.

It’s different from other deadlifts because it targets your legs and butt instead of your back.

To start, you’ll need a weight bar. You can add weights or just use the bar.

Woman showing how to perform romanian deadlift
  • 1
    Hold the bar by your hips. Your arms should be extended and palms facing down. Stand straight with your back arched and knees slightly bent.
  • 2
    Slowly lower the bar by moving your butt back as far as you can, keeping the bar close to your body.
  • 3
    To do the full range of motion, you should feel yourself no longer able to bend your hamstrings (the muscles on the backs of your legs). Going beyond this point doesn’t gain your glutes.
  • 4
    Pause here, then return to starting by moving your hips forward to stand straight.

7. Butt Blaster

Resistance band butt blaster is a unique way to strengthen your hamstrings and glutes without putting your body weight on your knees.

This fitness activity can also be done with a leg curler machine or no resistance band at all.

  • 1
    ​Start by kneeling on the floor. Wrap your resistance band under your right foot, and hold the handle by placing your hands straight under your shoulders. 
  • 2
    Keeping your back straight, raise your right knee and push your foot back to extend the band. Focus on squeezing your glutes in this motion.
  • 3
    Pause here, then return by slowly bending your knee back into the starting position. Finish your repetitions with one foot, then switch.

Big Butt Workout Plan

Now that you know all the main exercises to perform to get a bigger butt, let’s talk about how to structure the program.

Let’s give you a few butt building workout protocols.

Day 1 - Workout A

  • Squats - 3 sets of 8 repetition, 120 seconds rest in between
  • Romanian Deadlifts - 3 sets of 10 repetition, 120 seconds rest in between
  • Glute Raises - 4 sets of 12 reps, 120 seconds rest in between

Day 2 - Rest

Day 3 - Rest

Day 4 - Workout B

  • Deadlifts - 3 sets of 6 repetition, 180 seconds rest in between
  • Walking Lunges - 3 sets of 8-10 reps, 120 seconds rest in between
  • Split Squats - 3 sets of 12 reps, 90 seconds rest in between
  • Butt Blaster - 3 sets of 15 reps, 60 seconds rest in between

Day 5 - Rest

Day 6 - Rest

Day 7

Training Tips

1. Rep Ranges

Volume of training (number of sets x repetitions) is more important than frequency per week.

Candow and Burke International Journal of Exercise Science Authors

For heavy compound exercises, the optimal muscle building results come from a rep range of 8-12. This will also help kick-start your metabolic rate, allowing fat burning to take place. For the isolation moves such as glute raises and clamshells, challenge yourself to take this rep range up to 15-20. We talk about this more in this article.

2. Rest Between Sets

Give yourself 30-60 seconds between each routine to keep your heart rate up and ensure that you are developing the level of muscle fatigue necessary to challenge the body and promote optimal progress.

3. Frequency

You should be targeting your bum at least twice per week or every 3-4 days to see results. More than that might prevent your body from fully repairing and building new muscle. It’s during this recovery phase that you are growing stronger and gaining that shape to the muscle you want. If you’re fixed on hitting the gym, you can always train your upper body instead.

4. Good Form

Good form is essential to strength training. At best, bad form targets the wrong muscle groups. At worst, it can cause strain or injury

Between each rep, and between each rep, be sure that you’re keeping good form by fixing your posture and adjusting the difficulty if need be. 

Your mind is in charge of your body. When doing butt building exercises - focus on squeezing the glutes. Squeezing helps you remember to use that specific muscle, giving you better results in building muscle. Consider getting a personal trainer – even for a day. They can help you improve your form and provide alternative exercises if you have health or range of movement limitations.

5. Drop Sets

This is a specific training technique where on your last set, it's a "burnout" set where you rep it till failure. You can read more about the benefits of drop sets here.

Foods That Increase Buttocks Size

Three different whole foods meal choices

Finally, no guide on how to build a bigger butt would be complete without some information on the best butt building foods. How should you eat to see best buttocks results?

First, determine your butt goal. Do you most need to build muscle (size) in your butt or do you mostly need to lose fat because you have too much in that area?

If fat loss is your goal, you need to eat at a calorie deficit. This means you should consume fewer calories than you burn off over the course of the day.

If you need to add more size to your butt, you need to eat in a calorie surplus, which will provide the additional energy needed for your body to sculpt your butt.

As a general guideline:

  • If you need to lose weight, aim to consume about 12-14 calories per pound of body weight.
  • If you need to build your booty, aim to consume around 16-18 calories per pound of body weight.

Once you have your target calorie intake figured out, focus on getting this nutrition from whole food sources.

Even if your goal is to gain weight, this doesn’t mean you should be eating unhealthy foods.

If you put high quality foods into your body, you’ll get high quality results, meaning you’ll gain muscle, not body fat.

  • Protein - Use a diet that’s well balanced in lean proteins like chicken, fish, lean beef, egg whites, and whey protein powder
  • Carbs - Go for complex carbohydrates like oats, sweet potatoes, brown rice, beans, fruits, and vegetables.
  • Healthy Fats - They should be used in moderation and should include olive oil, nuts and seeds, nut butter, avocado, and fatty varieties of fish.

If you track your calories and strive for good balance between the two nutrients, you can rest assured you are providing what your body needs, nutritionally speaking, to build a bigger butt. ​Learn additional tips here ​by watching this video:

Supplements

Supplements aren’t 100% necessary for muscle building – but if you have any doubt that you’re not getting enough protein a day, or feel that you’re lagging in your workouts, supplements can help give you the leg-up you need.

1. Creatine

Creatine is a naturally occurring substance in the body. Taking a supplement boosts the production of adenosine triphosphate (ATP) – which helps your body contract muscles.

Creatine supplementation, when combined with heavy resistance training leads to enhanced physical performance, fat free mass, and muscle morphology.

Creatine comes as a powder or capsule, making it easy to add to your normal diet. There are rumors that creatine is bad for your kidneys – but the only people at risk are people who already have kidney problems. Creatine has been shown to be safe to use for short and long-term use.

Transparent Labs creatine

2. Pre-workout supplements

Pre-workout supplements focus on making your body fully prepared to make the most of your gym time.

Your body needs to have energy available, be able to provide increased blood flow, and fight lactic acid build up. There are supplements that target each of these.

Beta-Alanine is amino acid that has been shown to fight muscle fatigue, making you able to put more energy into your workouts for longer. This supplement is best for intense short bursts.

It still has a positive effect for endurance exercise, but just not as much.

4-Gauge-Bottle-Editor-Choice

Sodium bicarbonate (yes – also known as baking soda) can help fight against lactic acid build up in the body. When you’re “feeling the burn” – that burn is build-up of lactic acid. Reducing this feeling will help you stay energized and motivated throughout your workout. 

>>> We recommend 4 Gauge Pre-workout <<<

Additional Tips

1. Sleep at least 7 hours - When we said to rest earlier, we meant that you shouldn’t overtrain. However, it’s also important that you also get enough sleep. No amount of supplements can make up for lack of sleep.

Enough sleep is important for optimal body function – but it’s also when the body repairs muscles. You’ll have an easier time focusing on your workout and challenging yourself if you aren’t nodding off on the gym machines.

sleep

2. Wear high-waisted pants/shorts - Give yourself a confidence boost by wearing higher-waisted pants or shorts to the gym. It helps everything look a bit smoother, and gives your bum a nice shape.

If the shorts are snug around your hips and waist – it might help you keep your back straight during exercises too.

3. Drink a lot of water - Hydrate, hydrate, hydrate! Without enough water, your body can’t the make the most of your workout, let alone complete its normal functions.

Keeping hydrated keeps you energized, and helps you sweat which keeps your body regulated during exercise. Post-workout, it helps your muscles repair and flushes out toxins getting in the way between you and your dream butt.

FAQ

How much time will it take for my buttock to get larger?

If you follow the tips I shared – it should take around three weeks for your buttocks to get bigger. Of course, this might vary based on your diet and exercise routine. I know you’re eager to see results, but it takes the body time to adjust to your new kick-ass routine. 

Is it possible to get a bigger bum in a week?

Although the butt is special to us, the truth is – it grows like any other muscle in your body. All muscles take time and consistent effort to grow – and targeted fat loss is a myth. Focus on your overall fitness, health, and wellbeing, and I promise that you’ll see lasting results. 

Can I get bigger buttocks fast without exercise? 

Unless there’s plastic surgery involved (and let’s be honest – those butts don’t look so good), at the core of all nice butts are firm glutes. Strong glutes and hamstrings give your butt that firm, lifted, and round look.

Any short cuts you find online will give you short-lived results. Even a small amount of glutes exercises can give you a nice round ass.

THe Bottom Line

So there you have your complete guide to building a bigger butt.

Depending on where you are starting, expect it to take 4-8 weeks of consistent effort before you start noticing changes taking place.

If you work hard though, you’ll notice your butt is looking bigger, feeling harder, and you’ll gain functional strength in your lower body as well, especially your legs. We have a more in-depth guide on ​how to get big legs fast

About the author

Tracy Thompson

I'm a fitness trainer dedicated to promoting a healthy and well-balanced lifestyle. I was a track-and-field athlete during high school, but during my post-college years, my weight skyrocketed due to lack of discipline. Now, I've helped thousands of individuals achieve their fitness goals. You can read more about me here​.

  • Hi! I was wondering if I did these workouts 3x a week would it be ok or is 2x the maximum for results? And also I was wondering as a beginner what’s a good weight to start at and how often should I increase weight?

    • Hey Tawny! It will be okay to workout thrice a week but we highly recommend doing it just twice to help your muscles recover faster. The recovery phase is very important because it is when our muscles heal and become stronger. As for the weight, there is no specific weight to be at before starting to workout. Also, it is ideal for beginners to gain 1 pound per week when bulking up. Hope this helps!

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