How to Get a Bigger Butt: Complete Guide 2022
Your rear side has one of the largest muscle groups in the body – the glutes. Glute muscles are split into three different categories, with the gluteus maximus being the main one – they help you walk, run and jump.
But unless you are one of those people interested in maintaining a healthy aspect and lifestyle, the glutes are all about curves and sexy appearance. This trend is even more popular in women.
Learning how to get a bigger butt implies learning how to work on your glutes. Different people have different shapes, and the same applies to the butt – different tone and shape.
If your butt does not have the shape you want or feel flat, butt workouts and a few programs will push you in the right direction. Here is everything you need to know.
Tips on How to Get a Bigger Butt
You can do certain exercises to get a bigger butt, as well as foods and supplements you can take to enhance your appearance. Moreover, there are a bunch of programs out there that include all these things.
First of all, keep in mind that it is sometimes an illusion. You can wear clothes that will make your butt appear bigger. High-waisted pants or jeans will help, for example. The same goes for low-rise pants tapered by the ankles, not to mention padded thongs.
Second, butt-enhancing pads are quite common these days. Sure, they are not natural, and your butt will be back to normal once you take your clothes off, but many times, a bigger butt is all about impressing people with clothes on.
While there are lots of exercises you can do to get a bigger butt, you can also work on the illusion idea and simply thin your waistline. Cinching the waist will make the butt appear curvier. You can also get a tummy tucker under the top.
When it comes to supplements, there are all sorts of oral things you can take, as well as topical creams.
Natural remedies begin with a bunch of exercises. Squats are the most popular ones. Stand with the feet shoulder width and keep your body straight – the starting position. Push the hips out, keep the knees bent and get a sitting posture. Hold for a second and go back, then repeat.
Meanwhile, keep your shoulders rolled back.
Barbell squats go a bit further. Start in the squatting position – make sure the left foot is by the right, and the left knee by the right. Keep a barbell on the shoulders. Balance the body and with the knees slightly bent, go in the sitting position before returning to the standing one.
This exercise is identical to the classic squat but with extra weight.
The pile squat is different. Your feet must be wider than shoulder-width apart. Toes should be pointing out. Raise hands above your hand and keep palms together. Push the butt out and lower yourself in the squat position. Knees should not overshoot the toes. Get back to the original position then.
Such exercises will also kill body fat, while adding to muscle growth.
Weighted lunges are worth some attention too – stand with the right leg by the left one and shoulder width apart. Step forward with the right leg and lower the body while flexing the knees. Thighs must be parallel to the floor. Get back up and do the same with the left leg.
Weighted Glute Bridge
The weighted glute bridge will also give you a big butt by working on gluteus medius, quads, and hamstrings. Forget about a standing position or a squat position. Lie back instead. Get a weight, place it on the pelvic area and lift the pelvis. Wait for a second, then lower it back to the floor.
This exercise is mostly for the lower body, but it will also work on the entire body throughout the move. This hip thrust can also become a barbell hip thrust – any weight will do, but barbells are easier to hold on the body.
Single Leg Bridge
The single leg bridge is also among the best bigger butt exercises. Lie back, with the right knee by the left one – all flat. Focus on the feet hip-width – all natural, with shoulder blades on the floor. Raise one leg in the air in a straight line, then lift your hips. Hold the position for a few seconds and repeat with the other leg.
Your entire lower body will benefit from this exercise and you will also build muscle.
Donkey kicks are classic and will work on your glutes, hamstrings, and quads – basically, all the butt muscles. They will kill fat and add to the muscle gain – altogether, giving a bigger bum. The starting position is straightforward – all fours. Elbows must be right under shoulders.
Keep legs hip-width apart too. The exercise implies using your body weight only and will make your butt bigger. Bring the left knee to the chest, then kick back. When you kick back, you need to do it high. Do it 10 times, then switch legs. Keep the left arm parallel to the right one.
Get a kettlebell in a comfortable weight and hold it with both your hands. Knees must be soft, and feet should be shoulder-width apart. Engage your core and keep the neck straight. Push the butt out while the body will lower down. Make sure the back stays straight throughout the movement.
Swing the kettlebell towards the ceiling. While doing it, also get in a standing position. Squeeze the bum and get back down in the original position. You may feel a bit of discomfort in the hip bones – nothing to worry about.
This exercise will add to the muscle tissue strength, but it will also help you lose weight.
Side lunges work on the gluteus minimus muscle and the surroundings, adductors, hamstrings, quads, and hip flexors. It is a more comprehensive butt workout that will add muscle mass, while also working a bit on your core muscles.
Start in a standing position and keep your legs wide apart. Bend the right knee and try to get a sitting position towards the right side of the body. Get back up and do the same for the other side. It is natural to move hips forward – not indicated, so try to keep the rest of your body straight.
Get on a mat and lie back. Your arms must be fully extended – keep palms facing down. This exercise implies keeping the core engaged – it will give you a rounder butt, but it will also work on the upper body simultaneously.
Lift both legs about five inches in the air – keep the right foot by the left one and make sure they are straight. The natural movement is to have a slight bend – focus on keeping them straight. The right leg goes to 45 degrees in the air, while the left one is lowered to an inch from the ground.
Alternate movements between legs then.
Bulgarian Split Squat
The Bulgarian split squat requires a bit of balance and coordination. Finding the perfect position takes a few tries – nothing wrong with failing the first few attempts. Just keep moving the position of the foot to find your balance.
Get in front of a bench and place one foot on the bench behind you and the other foot flat in a standing position. You can place the foot on the edge of the bench – touching the bench with your sole. You can also bend it a little and keep the top of your toes on it.
The back is only for balance support. Bend the front leg in front of you and let the lower body go down. You need to find the right foot position, so the thigh must be parallel to the ground. Meanwhile, the back leg is bent, and the knee will almost touch the floor. Go back up and switch legs.
Bodyweight Single-leg Deadlift
The bodyweight single leg deadlift is just as complicated, but totally worth it. Stand straight – you can use your body weight only or hold some dumbbells. Lean a bit forward in the hips – the most weight will be on one leg, while the other leg is slightly behind you, but perfectly straight.
Lift the leg behind you until it is parallel to the ground. Keep the core straight and engaged; your upper body will also go forward. The final position should resemble letter T. Go back to the original position and switch legs.
This is one of the best burn exercises and can give you stronger glute muscles while also working on balance. There are more variations of it. For instance, you can make it more complicated and use a resistance band.
Other similar exercises to include in your butt workout include:
- Dumbbell Romanian deadlift – also works on your back
- Clamshell – can be done anywhere, anytime, no equipment needed
- Banded side step – different levels of resistance based on your fitness level
- Hip crease exercises – mostly aimed at hips, but suitable for your butt too
It is worth noting that some foods will boost your workout experience too, hence they can help getting a bigger butt. While the effect is not direct, your workouts will be more efficient and your butt exercises will give you better results.
Here are some great foods for to boost your workout:
- Protein shakes
- Chia seeds
- Lean ground beef
- Cottage cheese
- Brown rice
- Sweet potatoes
A simple search over the Internet will give you plenty of results when looking for medications for a bigger butt. The truth is there are no drugs or medications to give you a bigger butt. No drugs will actually work on the size of your butt.
You can also reach your doctor and ask for such things – they will give you a funny face and explain that there are no such things. Indeed, there are all sorts of supplements out there. But when it comes to actual medications, you can forget about it.
If you find drugs that will increase your butt, they are not worth the potential side effects. Supplements are mainly natural – if you find something with chemicals, stay away from it. Since drugs are basically chemicals, you should avoid them, as claims are not really worth it.
If you find drugs promising a bigger butt or a rounder butt, they will also recommend doing various exercises. Exercises will work, while drugs will have no effects – altogether, it will look like the program did work, even if exercises are the only changes responsible for your success.
Things are different when it comes to supplements. There are more options here. You can find supplements that promise you a bigger butt and muscle-building supplements that will actually support your fitness venture.
There are also different programs out there – most of them are based on physical exercises and can, indeed, recommend some dietary changes to support your muscle building adventure, which implies a larger butt.
Which of these things actually work? Muscle building supplements do work, but not without exercises. Exercises do work – even without muscle building supplements. These supplements will mostly ease your work and give you better results.
Then, there are supplements that promise to work your butt exclusively. Just like when it comes to medications, there are no such things. These supplements will work on your whole body, so you might as well stick to proven workout supplements only.
Protein is mandatory in your workouts, whether you exercise for a rounder butt, bigger biceps, or a stronger back. A slightly muscular back will also make your butt appear bigger because the top of the back goes a bit wide, while the waist stays small. It is an optical illusion that works wonders.
All in all, since muscles are made of protein, your glutes will also benefit from a decent protein intake – you do not have to exaggerate, though. You can count protein if you feel like it – it depends on your fitness level, weight, and size.
On the same note, you can also bring in more protein-rich foods into your diet. If you choose to eat foods over protein powders and shakes, eat more skimmed milk, eggs, turkey, soy protein, whey protein, hemp protein, low fat yogurt, fish, meat, and legumes.
While carbs are often avoided when working out, a few carbs are mandatory for the good functionality of your body. Obviously, stick to healthy sources of carbohydrates, rather than French fries and junk food – such things are less likely to help.
The amount of carbs depends on your resistance level throughout your workouts. The more intense your workout is, the more carbs you will need. Some good sources of carbs include corn, leafy greens, whole grain pasta, oats, veggies, fruits, brown rice, wheat bread, and barley.
A big butt is not all about muscle. Fat is also mandatory – in fact, a bit of fat will make your butt look round and curvy, rather than muscular and skinny. This is the natural construction of the human body – gluteal muscles have a layer of fat on top of them.
To get more curves, a larger and rounder butt, you will need to stick to some healthy fats. They are likely to go on other body parts too, but they will work wonders on the butt. Unsaturated fats are good fats. Other types should be avoided.
Some healthy sources of fats include olive oil, canola oil, peanut butter, avocado, seeds, nuts, sunflower oil, rice bran oil, and fish oil. Too much fat can go in the wrong direction, so discuss your daily requirements with a dietitian or simply download a reliable calorie counting application.
Micronutrients mostly refer to minerals and vitamins. They are critical for a good functionality of your body. They are also essential for your tissues, as well as your metabolism. There are numerous sources of micronutrients out there, with fruits, vegetables, and nuts being the most significant ones.
You are working hard to get a bigger and fuller butt. Therefore, you need to eat lots of fruits and vegetables to prevent the body from getting tired due to your workouts. On the same note, you must keep energy production at the highest levels.
While the above-mentioned workout plans, exercises, foods, and nutrients can certainly add to your butt overtime, there are a bunch of programs out there that can help you get there even faster. Here is the leading one.
Available over four weeks, this program is extremely detailed and will give you daily plans for foods and exercises to improve the shape and size of your butt.
While anyone can create a plan with a bit of research and the right dieting, Unlock Your Glutes seems to be the best-rated program. Created by a personal trainer, it gives a detailed plan extending over four weeks – no messing about, but just a plan explained in the smallest details.
Full Article: Unlock Your Glutes Reviews 2022: Does it Really Work?
Learning how to get a bigger butt is not that difficult – you need a proper workout, the right exercises, and a healthy diet. It is not impossible, but it will not happen overnight either. It takes both patience and consistency.
While you can make your own program, Unlock Your Glutes has already done all the hard work – counting nutrients, helping with a meal plan, and providing a daily plan for your workouts. Give it time and be consistent about it, and results will not hesitate to show up.
How to Get A Bigger Butt FAQs
How much time will it take for my buttocks to get bigger?
You need to be realistic about it because even if you follow a program in the smallest details, different people have different goals and specifications – body weight, height, body fat, workout routine, the capacity to assimilate nutrients, lifestyle changes and so on.
Get a good program and follow a strict routine and you should see some improvements after three weeks.
Can I get a bigger butt without working out?
If you sit all day, and eat nothing but ice cream, potato wafers, and junk food, chances are you will get bigger overall. Your butt will go bigger, as well as your belly, arms, legs, and so on. Basically, you will go fat. A big and round bum is not necessarily fat, but well worked out and toned.
Does walking tone your butt?
Walking will help your butt, but it will not necessarily tone it. Walking is practically a cardio exercise. It will help you burn fat throughout the whole body, but this is pretty much it. You must do exercises like lunges, donkey kicks, squats, and leg presses – among many others – to tone your butt.
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Author: Vanessa Richards
Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.