How To Get A Bigger Butt Fast? Workout, Food, And Useful Tips

Round, firm, and bigger glutes are not only aesthetically pleasing but also help stabilize the core and improve posture. But how to get a bigger butt fast? Well, you need to grow your glute muscles and increase the fat layer (1).  Eating the right foods, exercising your glutes, and changing your lifestyle a little can work towards getting you a bigger butt, rather than opting for buttocks enhancement. Read on to know the best ways to get a bigger butt fast. Scroll down!

11 Best Exercises To Get Bigger Buttocks 

Wondering how to achieve a bigger butt in a short time? The first step is exercise! The exercises listed below target and activate the glute muscles (the gluteus maximus, medius, and minimus). Over time, following these exercises regularly may help you get bigger, firmer buttocks (1). Some of them even involve lifting weights, like barbells and kettlebells, to add resistance and intensity to your movements. But first, remember to warm up for 10 minutes before starting them, as this can help increase the size of your butt. You can use booty bands for additional resistance while you workout.

However, always remember building muscle, including your glutes, is a gradual process that requires consistency. Expect to see noticeable results over months, not days or weeks. Setting smaller milestones will help you stay motivated. Also, do not compare yourself to others, especially based on social media posts that, more often than not, feature edited or surgically enhanced images. Focus on your progress, not someone else’s, and celebrate any improvements, big or small. Now, scroll down and take a look at the exercises.

1. Squats

Target – Glutes, hamstrings, quads, and lower abs.

How To Do

1. Stand straight with your feet shoulder-width apart, toes pointing out. Look ahead, chest up, shoulders rolled back, and core engaged.
2. Push your hips out, bend your knees, and get in a “sitting” posture. Bring your hands close to your chest, keep your back in line with your neck by bending a little forward.
3. Do not allow your knees to shoot beyond your toes.
4. Hold this pose for a moment, exhale, and come back up.
5. Repeat this 15 times to complete a set. Do 3 sets of 15 reps with 10 seconds of break between the sets.

Did You Know?

Squats are safer when you warm up before doing them. You can warm up your leg muscles by jogging, stair climbing, walking, or cycling. This will protect your joints when you squat.

2. Barbell Squat

Target – Glutes, hamstrings, quads, and deltoids

How To Do

1. Place a barbell on your shoulders, next to the trapezius muscles.
2. Assume the squatting position so that your thighs are parallel to the floor.
3. Maintain the position with the butt down, shoulders pushed back, and chest outwards.
4. Balance your body by keeping your hands in the front.
5. Lower the squat to pull the butt above your feet.
6. Squeeze your glutes and thighs to return to your initial position.
7. Do 3 sets of 12 reps.

3. Plie Squat

Target – Glutes, adductors, hamstrings, and quads

How To Do

1. Stand with your feet wider than shoulder-width apart.
2. Point your toes out.
3. Raise your hands and join the palms.
4. Push your butt out and lower your body to a squat. Do not let your knees overshoot your toes.
5. Squeeze your glutes and thighs further while getting back to the initial position.
6. Do 3 sets of 10 reps.

4. Weighted Lunges

via GIPHYTarget –

Glutes, hamstrings, quads, lower abs, and calves

How To Do

1. Stand straight with your feet shoulder-width apart.
2. Step forward with your right leg, flex both your knees and lower your body. Stop when your thighs are parallel to the floor and at 90 degrees with the shin.
3. Get back up and step back.
4. Do the same with your left leg.
5. Repeat the set 10 times.
6. Do 2 sets of 10 reps.

5. Weighted Glute Bridge

Target –  Glutes, hamstrings, and quads

How To Do

1. Lie on your back with your feet shoulder-width apart.
2. Place the weight on your pelvic area.
3. Lift your pelvis off the floor and then lower it back to the mat.
4. Repeat this 10 times.
5. Do 3 sets of 10 reps.

6. Single-Leg Bridge

via GIPHYTarget

– Glutes, hamstrings, and quads

How To Do

1. Lie on your back with your knees bent and feet flat on the floor.
2. Keep one foot flat on the ground and raise the other one straight up in the air.
3. Lift your hips. Hold it for a moment and then lower your hips.
4. 3 sets of 10 reps.

7. Donkey Kicks

Target – Glutes, hamstrings, and quads

How To Do

1. Get on all fours. Make sure your elbows are right below your shoulders.
2. Bring your right knee to your chest and then kick back, as high as you can.
3. Do this 10 times before switching legs.
4. Do 2 sets of 12 reps.

Quick Tip

Kicking too high or too low puts extra strain on your lower back muscles. This change in pressure from the glutes to the lower muscles can result in lower back pain.

8. Kettlebell Swings

via GIPHYTarget –

Glutes, hamstrings, quads, deltoids, and lats

How To Do

1. Hold a kettlebell with both your hands.
2. Stand with your feet shoulder-width apart, knees soft, core engaged, and look ahead.
3. Push your butt out, lower your upper torso but keep your back erect.
4. Swing the kettlebell up. Get into a standing position as you do so. Squeeze your buttocks.
5. Get back down into the bent position.
6. Do 3 sets of 10 reps.

9. Side Lunges

Target – Glutes, adductors, hip flexors, quads, and hamstrings

How To Do

1. Stand straight with your legs wide apart. Keep your feet pointed out. This is the starting position.
2. Look straight, bend your right knee and sit toward your right.
3. Get back up and flex your left knee and sit toward your left. This completes one rep.
4. Do this 9 times more to complete a set.
5. Do 3 sets of 10 reps.

10. Scissor Kicks

via GIPHYTarget –

Glutes, lower abs, and hip flexors

How To Do

1. Lie on your back on a mat. Extend your arms fully, with your palms facing down.
2. Lift both your legs slowly so that your heels are off the ground.
3. Now, lift your right leg to an angle of 45 degrees and lower the left leg until it is about 3-4 inches from the ground.
4. Alternate the movements between your right and left legs.
5. Repeat at least 10 times.
6. Do 3 sets of 10 reps.

11. Hip Thrust

Target – Glutes, lower back, quads, hamstrings

How To Do

1. Sit on the floor and place your upper back on a firm bench or platform.
2. Place the weight plate or a barbell over your hips.
3. Bend your knees and place your feet flat on the floor wider than hip-distance apart.
4. Lift your hips off the ground by pushing through your heels, ensuring that the hips are in line with your knees and shoulders.
5. Keep the core tight and hold the posture for a few seconds..
6. Lower your hips without resting them on the ground. Repeat 6-10 times.
7. Do 3 sets of 10 reps. Here are a few more exercises to increase the size of your butt.

While there aren’t many studies that evaluate if these exercises help you get a bigger butt, one of them compared muscle activity during the back squat, Romanian deadlift, and barbell hip thrust. This study, published in The Journal of Strength and Conditioning Research, looked at the effect of these exercises on the muscles, including the gluteus muscles. Eight experienced male participants were tested and the results showed that the barbell hip thrust led to higher gluteus maximus activity, similar to the Romanian deadlift, compared to the back squat. The squat, however, activated the quads significantly more than both the Romanian deadlift and hip thrust (2).

This suggests that when it comes to getting a bigger butt, the barbell hip thrust may be a more targeted exercise for engaging the gluteus maximus compared to the squat. However, it’s important to note that the squat provides a more comprehensive lower body workout by heavily activating the quadriceps as well. This makes the squat a versatile exercise, ideal for overall leg and glute development.

Ultimately, it is best to combine all these exercises if you wish to support your fitness goals and get a bigger butt fast. If you are looking for a sample workout plan, check out the section below.

Sample Workout Plan For How To Get A Bigger Butt Fast

Here is a sample workout plan designed to help you build bigger buttocks using the above exercises. Before you go through it, remember it is important to consult a healthcare provider before starting any new fitness regimen. They can assess your current health and provide you with a personalized plan to prevent potential injuries.

Phase 1 (1-2 Weeks)

Keep the routine simple to build endurance and activate the glutes properly. Here is what you can do:

• Squats: 3 sets of 10-12 reps
• Plie Squat: 3 sets of 10-12 reps
• Single-Leg Bridge: 3 sets of 10-12 reps per leg
• Donkey Kicks: 3 sets of 10-12 reps per leg
• Scissor Kicks: 3 sets of 30 seconds
• Side Lunges: 3 sets of 10-12 reps per side

If you are a beginner, you can decrease the amount of reps you do or take time between each exercise and set. You can gradually get to the required amount of sets and reps as recommended. The key is to listen to your body so you do not overstrain your muscles and cause injuries.

Phase 2

Increase the number of reps for previous exercises and also include weights. Start with light weights and progressively increase them. Here is what you can do:

• Squats: 3 sets of 15-20 reps
• Plie Squat: 3 sets of 15-20 reps
• Single-Leg Bridge: 3 sets of 15-20 reps per leg
• Donkey Kicks: 3 sets of 15-20 reps per leg
• Scissor Kicks: 3 sets of 60 seconds
• Side Lunges: 3 sets of 15-20 reps per side
• Barbell Squat: 3 sets of 8-10 reps
• Weighted Lunges: 3 sets of 8-10 reps per leg
• Weighted Glute Bridge: 3 sets of 8-10 reps
• Kettlebell Swings: 3 sets of 8-10 reps

Again, remember to start small and slow if you are a beginner. Adding weights increases the resistance caused by each movement. You may need some support, such as a pillow, wall, or chair, in the beginning. As you progress through these and build strength, you may increase more weight or the number of reps to get a bigger butt fast.

Following the exercises may help enhance the butts or make them appear bigger. However, it is important you know more about the safety of these methods.

Potential Risks And Precautions To Take

The exercises discussed in this article are safe and can be done at home. However, if you are a beginner, start slowly with just one set of each exercise. Gradually, when the exercises get easier, you can work up to two or three sets of each. Also, if you have any knee, ankle, or hip problems, consult a physical therapist before starting the exercises. You also need to know certain things prior.
They are:

• Always train your glutes as part of a well-balanced workout regimen to avoid muscle imbalance, tightness, poor posture, and injuries.
• Don’t train the glutes the same way every day. Vary the load and exercise type to get effective results.
• Always stretch properly before and after the workout to prevent tightness in the lower back.
• Ideally, you can do two glute-dominant training sessions a week along with low-intensity workouts.
• Poor form may increase injury risk. Therefore, consult a trained fitness expert before trying these exercises at home.

It’s important to follow a proper exercise routine that also includes ample time for muscle recovery. This helps support your fitness and allows you to avoid injuries. Let’s understand more about it in the next section.

Importance Of Rest And Recovery

Rest and recovery are important components of any fitness regimen, especially when aiming for muscle growth. During rest, your muscles have the opportunity to repair and rebuild, leading to increased strength and size (3).

Ivory Howard, MPH, mentions, “To increase the size of your glutes, you’ll need to focus on a consistent workout plan with exercises that work all three gluteal muscles, a nutritious diet, and a recovery plan. Be sure to take your recovery seriously. Rest is essential to your success.”

So, ensure you allocate enough resting time for your muscles to recover after workouts. Incorporating rest days and lighter workout days can prevent injuries and promote better overall outcomes. A good rule of thumb is to allow at least one or two rest days per week, depending on your training intensity and goals.

Understanding Body Types And Their Impact On Training

Body types, also known as somatotypes, are categorized into three primary groups (4):

• Ectomorphs
• Mesomorphs
• Endomorphs

Understanding your body type can help you optimize your fitness routine and nutrition plan.

Ectomorphs are typically lean and have a slender build with difficulty gaining weight. They often have long limbs and narrow shoulders. They may need to focus on increasing calorie intake to gain weight and build muscle. They may also benefit from shorter, more intense workouts with fewer repetitions and higher weights.

Mesomorphs have a balanced physique with a naturally athletic build. They tend to gain muscle easily and have a square or rectangular body shape. Mesomorphs typically respond well to a variety of training styles and can build muscle and strength relatively quickly. They may need to focus on maintaining a balanced diet to avoid gaining excess fat.

Endomorphs have a rounder body shape and tend to gain weight easily, especially in the midsection. They often have a larger frame and wider hips. To lose weight and build muscle, endomorphs may need to reduce calorie intake and increase physical activity. They may also benefit from longer, lower-intensity workouts focusing on cardio and strength training.

While self-assessment can provide a general understanding of your body type, consulting with a fitness expert can offer more personalized guidance. They can develop a tailored workout plan that suits your body type and fitness goals.

By understanding your body type and tailoring your workout and nutrition plan accordingly, you can increase your chances of achieving your fitness goals and making significant progress. Apart from exercising, you must also eat the right foods. Here are the food groups you must include in your diet

Foods To Eat To Get A Bigger Butt

1. Protein

Muscles are made of protein. So, if you are wondering how to get a big booty, adding protein to your diet might be the solution. Your glutes can certainly get help if you consume protein in adequate amounts (5).

There are numerous ways of adding protein to your diet and satisfying your daily protein intake. Some good protein sources include skimmed milk, eggs, low-fat yogurt, fish, turkey, legumes, meat, soy protein, hemp protein, and whey protein.

2. Healthy Fats

The gluteal muscles are covered with a layer of fat (6). To get a bigger and shapely butt, you have to consume unsaturated fats (good fats). Good sources of unsaturated fats include fish oil, rice bran oil, avocado, nuts and seeds, canola oil, sunflower oil, olive oil, and peanut butter (7), (8). However, it is important to note that even good fats should be consumed in moderation to avoid excess calorie intake that can lead to fat storage in unwanted areas (9).

Do consult your dietitian or download a calorie counting app to know how much fat you can consume per day without being in a caloric surplus.

3. Carbs

It is important to consume a few carbohydrates (you should not ignore carbs completely), as they are the body’s primary source of energy. When you engage in physical activities, like strength training or cardio, your body relies on carbohydrates to fuel its muscles. Without enough carbs, you may feel fatigued, weak, or unable to perform your workouts effectively. The quantity of carbohydrates depends on the level of resistance used during workouts (10). Some good sources of carbohydrates include vegetables, leafy greens, fruits, brown rice, barley, corn, oats, whole grain pasta, and wheat bread.

4. Micronutrients

Micronutrients (vitamins and minerals) are essential for metabolism and tissue function (11). Fruits, veggies, nuts, and pulses are excellent sources of micronutrients. Since you are training hard to get a fuller and shapely butt, eat a lot of fruits and veggies to keep your body from becoming tired due to a lack of energy production. Here’s a consolidated list of 25 foods to eat to get a bigger butt.

Kyla Beland, a health-focused YouTuber, shared her experience of achieving a bigger and fuller-looking butt by emphasizing the importance of diet, workouts, specific exercises, and adequate recovery periods. She says, “I want you to always remember that nutrition is key to any type of body composition goal that you have (i).” She mentioned that consuming carbs, the good kind, is essential for adding mass to the butt.

If you are wondering how to make your butt bigger without exercise, here are some simple tips you can use to make your butt appear bigger. Scroll down to the next section.

4 Tips To Make Your Buttocks Look Bigger

1. It’s All An Illusion

For anyone wondering how to get a big butt easily, wearing clothes that make your buttocks look bigger is the best solution. You can wear high-waisted jeans/shorts/formal pants, padded thongs, low-rise pants/jeans that are tapered near the ankles, balloon skirts or dresses, denim short skirts, silk gowns, peplum tops, etc.

2. Use Butt Enhancing Pads

This is probably the easiest way to create an illusion of a bigger and shapely butt! Many people use butt-enhancing pads and you too can get shapewear or padded inserts from stores. These are designed specifically to boost your buttocks’ appearance in a pair of jeans and pants.

3. Thin Your Waistline

Thinning your waistline will make your butt more prominent. You can always trick people into thinking that you have a big butt by simply cinching your waist. The best trick is wearing a tummy tucker.

4. Use Butt Enhancing Creams

You may also use butt-enhancing creams available on the market. Though these products are not clinically proven to make your butt bigger, they claim to improve the look and feel of your butt. They often contain ingredients like collagen and plant extracts, which might help to a certain extent. However, they may not give effective results.

Additionally, currently, there are some injections for butt enhancement. A study published in the Aesthetic Plastic Surgery journal tested a lab-made stabilized hyaluronic acid gel for safe and effective temporary butt enhancement. The participants received gel injections and were monitored for 24 months. Most of them saw an improved appearance, with 80% reporting enhancement at 6 months and 40% still noticing improvements at 2 years. Satisfaction peaked at 70% one month post-treatment and gradually decreased over time. No serious or unexpected side effects occurred, though one case of gel shifting to another area was noted. Overall, the gel proved to be a safe and effective option for temporary buttock augmentation (12). However, it is recommended to consult a doctor and discuss the possible side effects and risks before getting these injections. 

Infographic: The Best Cardio Exercises To Get A Bigger Butt

You have learned some strength training exercises that can increase your gluteus maximus. But what about cardio? Certain cardio exercises target your lower body and give you a more toned butt. These exercises offer resistance training to your lower body, which activates the muscles there.

Check out the below infographic to learn the best cardio exercises to get a bigger butt.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How much time will it take for my buttocks to get bigger?

Keep your goals realistic. Depending on your current body weight or body fat, workout routine, eating habits, and lifestyle changes, you will slowly start to notice that your buttock muscles have toned up by the end of the third week. Also, do not stop eating good fats. This will help build the fat above your gluteal muscles. John Gardner, Certified Personal Trainer, says, “In order to get a bigger butt, you need to exercise and strengthen the muscles. Muscle hypertrophy takes time, which makes it difficult to see results faster. You can expect to see slight results in 6-8 weeks, but the actual results will be seen with consistent training in around 6-8 months.”

Why isn’t my butt getting bigger?

Have some patience. Your current body weight, medical history, workout routines, eating habits, etc. are all important factors you need to consider and monitor properly to get a bigger butt. Get a calorie-counting app and monitor your protein, fat, and carb intake every day. Get a diet chart prepared by your dietitian. Also, remember, your genes play a major role here.

How do I get a rounder butt?

Follow all the exercises, diet, and lifestyle points mentioned above. Also, get your trainer and dietitian to work closely to help you achieve your goals.

Can I get a bigger buttock without working out?

Yes, probably, if you just munch on a lot of potato wafers and eat three meals of fast food and sit all day long! You have to work it out, girl. If you eat only fat-rich food, there is no guarantee that the fat will build up in your buttocks; it can get accumulated anywhere in your body. This will eventually make you look out of shape. Take a friend along to your workout sessions to make them fun.

Will massaging the buttocks make them bigger?

Massaging your buttocks will help loosen up tight butt muscles and improve circulation. While it may not make your butt bigger, it will help shape up and improve your posture.

Does walking tone your butt?

No, walking is a cardio exercise. It will cause fat and muscle loss from the entire body. You must squat, lunge, leg press, and practice donkey kick exercises to tone your butt.

How many squats should I do a day to get a bigger butt?

Start with 3 sets of 15 squats per day. Make sure your posture is correct. As you progress, you may add more reps and sets. Here’s a beginner’s guide to squats.

How do I direct fat to my butt?

While there is little information on directing fat to one’s butt, you can enhance its musculature by eating complex carbohydrates and doing simple exercises like squats, lunges, and glute kickbacks.

Why is my butt so flat?

A flat butt can be due to genetics, aging, or a sedentary lifestyle or job that requires you to sit for a long time such that your butt loses its shape.

Does sitting make your bum bigger?

Limited information is available in this regard. But some believe that pressure on areas of the body due to sitting may cause more fat accumulation. Hence, sitting for long hours may change the shape of your butt.

Illustration: How To Get A Bigger Butt Fast? Workout Food And Useful Tips

Image: Dall·E/StyleCraze Design Team

Enhance the appearance of your buttocks naturally with a 15 minute workout! Follow this video to learn how to target the right muscles and get a bigger, rounder booty in no time. Click play now!

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Reviewer Expert Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students.

Read full bio of Merlin Annie Raj

• 
  Ivory HowardMPH Ivory Howard is a certified yoga and Pilates instructor. She helps her clients reach their health and fitness goals through challenging workouts focused on balance, strength, and flexibility. She has a master’s degree in Public Health from The George Washington University. Ivory also has been featured in Weight Watchers, Fit & Well, The Zoe Report, Health Digest, Sisters from AARP, among other publications.
  
  Ivory Howard is a certified yoga and Pilates instructor. She helps her clients reach their health and fitness goals through challenging workouts focused on balance, strength, and flexibility. She has a master’s degree in Public Health from The George Washington University. Ivory also has been featured in Weight Watchers, Fit & Well, The Zoe Report, Health Digest, Sisters from AARP, among other publications.
• 
  John GardnerCPT John Gardner is an NASM certified personal trainer and the CEO and Co-Founder of Kickoff, a remote personal training platform. He has over 4 years of experience working with clients from all walks of life.
  
  John Gardner is an NASM certified personal trainer and the CEO and Co-Founder of Kickoff, a remote personal training platform. He has over 4 years of experience working with clients from all walks of life.

Charushila BiswasHealth & Wellness Writer

   

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach with a Biotechnology degree from the University of Mumbai. Her scientific background and passion for writing empower her to create research-backed articles on health, nutrition, and diet.

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