Building a bigger butt is easy to do when you have the right guide and understand the process. Once you know what to do, you just gotta put in the work.
In this guide, you’re going to learn exactly how to build a bigger butt with a handful of simple exercises, and I’m giving you a free bigger butt workout routine as well.
Table of contents:
- Why weight training is the #1 solution for a bigger butt
- Common myths about how to get a bigger butt
- The best movements to build your butt
- Some gluteal (booty) anatomy
- Why + How you can make your butt bigger
- Why your diet matters
- How to train efficiently for a bigger butt
- The Big Butt Workout
- Tracking progress
- How to get started
Make sure you download the free workout at the end of this guide!
Why Weight Training Will Give You A Bigger Butt
There are two ways to get a bigger butt:
- Gain weight and add more fat to your butt
- Use weight training to make your butt muscles grow
Gaining weight intentionally in the form of fat is rather easy, but you cannot guarantee that the fat will only be stored on your butt and nowhere else. The chances are that when you eat more to gain fat on purpose, you will add fat to your stomach, thighs, love handles, and anywhere else you naturally store fat on your body.
This is where using weight training to make your butt bigger on purpose comes into play.
There are claims that air squats or taking the stairs more often will grow your butt. Some famous Instagrammers recommend lots of ‘squat pulses’ where you hang out in the squat position and bounce up and down for a specific amount of time.
The truth is these movements are not wrong in themselves, but they won’t give you the best results as fast as you want them.
For a bigger butt, weight training is the solution.
Specifically, using resistance training movements that target the butt muscles is exactly what you want to do. Deadlifts, hip thrusts, hyperextension (back extension), squats, and glute bridges are the ideal exercises for a bigger butt.
I’ll cover the training in more depth later in this article.
Common ‘How To Get A Bigger Butt’ Myths
Claim: ‘A Big Butt Is Purely Genetic’
Truth: While the way your body stores fat is mostly genetic, building a bigger butt is possible for anyone who wants to.
Women tend to store the most fat on their hips, thighs and butt areas. This is mainly genetic, which can make some women seem to have a bigger backside than others naturally.
The good news is you can take control of the size of your butt by doing specific weight training exercises regularly and building up the glute muscles.
Claim: ‘Tone Your Waist For A Bigger Butt’
Truth: This is not 100% incorrect, but it’s not going to work on its own.
It’s common to think that if you want your butt to look bigger, you should lose fat on your waist. However, the only way to lose body fat is to put yourself into a caloric deficit by eating less food over time.
When this happens, you will lose body fat from your entire body. And while you might want to lose most of the fat from your midsection, while keeping more of it on your butt… there’s just no way to do that.
The reason is that you cannot dictate where your body loses fat, as that is genetic.
The Best Big Butt Workout Movements
When it comes to doing the right exercises, you want your booty training to focus mostly on two types of movements:
- Glute dominant
- Hip dominant
Examples of glute dominant exercises:
- Glute bridges
- Barbell glute bridges
- Hip thrusts
- Barbell hip thrusts
- Single-leg variations of the glute bridge and thrust
- Glute kickbacks
Examples of hip dominant exercises:
- Romanian deadlifts
- Single-leg Romanian deadlifts
- Hyperextensions (back extension)
Here are some examples of the movements above.
Body Weight Glute Bridges / Hip Thrusts:
Barbell Glute Bridges:
Barbell Hip Thrusts:
Hyperextensions (with a booty focus):
Glute Anatomy (In Case You Care)
You have three muscles that make up the gluteal area. Those are the:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
The Gluteus Maximus is responsible for extending your hip/legs backward. So think about when you’re walking, running up a hill, doing deadlifts, glute bridges, hip thrusts, or the bird dog exercise.
Since this muscle is huge, you will want to focus mostly on overloading this muscle when trying to grow your booty as it has the potential for the most growth.
The Gluteus Medius is responsible for abduction, which is raising your leg upward away from your other leg. Also, it helps you rotate your hips, so think about when you rotate your foot outward from your body. Movements like machine abductions and side lying clams will work your gluteus medius.
The Gluteus Minimus helps the medius muscle in rotation of the hips.
How To Make Your Butt Bigger And More Toned
There are three steps, and they’re all equally important.
Step #1: Train Your Butt 2-3 Times Per Week In The Gym
If you want to follow an exact routine for building a bigger butt, download my free program:
Since you already know which movements are best for building your backside, you’ll want to make sure you do those movements 2-3 times per week. I prefer full body training because it will allow you to hit your glutes and hamstrings throughout the week with different movements and various angles.
In my free Big Butt Workout, I have you training your lower body three times during the week. You can even do a 4th session if you have the time (more about this in the actual program).
The program revolves around three main compound movements:
- Barbell hip thrust
- Barbell squat
- Barbell glute bridges
And for extra booty work, I have you incorporate the following exercises:
- Romanian deadlifts
- Side-lying clams
- Bird dogs
You’ll also work your upper body, but your booty will get the most attention for this 8-week program.
Step #2: Eat Enough Protein And Calories To Make Your Butt Grow
Making your butt grow will take time. You won’t wake up in a few days with a bigger butt after following the workout I’ve laid out for you.
But if you keep it up, you will see growth and positive changes within the next eight weeks.
The Golden Diet Rule: A Caloric Surplus
If you want your butt to grow, it needs fuel. The food you eat is what gives your body the energy to build more muscle from your hard workouts.
To create your caloric surplus, I recommend that you do it ONLY on the days you workout. So if you are working out three days per week, you would ideally be eating 100-300 calories above your maintenance intake.
To get an idea of why I recommend a surplus on training days only, you can read my caloric surplus article.
Here’s an image I made to illustrate my point quickly:
“But how do you know how much to eat?”
Since I get this question a lot, I created a simple-to-use calorie intake calculator to determine a good starting point.
The rest of the diet specifics are below.
Step #3: Rest And Recover Properly
Recovery periods are when your body repairs itself, and this is where progress occurs.
If you never give your body time to heal and recover, you won’t see the results you want.
The most important part of recovery is making sure you get enough sleep.
Sleep is the most underrated and overlooked part of the recovery process.
It’s easy to search for all the supplements, food choices, and workout plans that provide the best recovery.
But no diet changes or supplements can hold a candle to how restorative proper sleep can be.
So make sure getting enough restful, uninterrupted sleep (around 7-9 hours per night) a huge priority.
Once that’s covered, you can start to look at other methods of improving recovery. I’m a big fan getting a regular massage (as often as you can afford), taking Epsom salt baths, and doing things you enjoy that are low stress.
Some forms of exercise are suitable for recovery as well. Things like comfortable walking, light biking, stretching, and yoga because they promote relaxation and blood flow.
Above all else, your recovery comes down to the following factors:
- Getting enough quality sleep
- Eating well enough to allow recovery to happen
- Taking 2-4 deliberate days off from the gym (cardio too) per week
- Participating in relaxing activities (massage, walking, etc.)
Training is the active part of the muscle building process and recovery is the passive part. They’re both equally important, so don’t skimp on taking time to recover from hard workouts.
The Diet For A Bigger Butt
You already know a caloric surplus + consistent weight training is ideal to make your butt bigger and more toned.
There are 3 macronutrients you need to be aware of that make up your diet. Those are:
For an in-depth explanation check my what are macros article.
To make this incredibly easy to follow, I’m covering the basics of how to determine your macros. This is covered more in-depth using my calculator in the big butt workout (make sure you download it).
Protein Requirements: 1 gram per pound of body weight
If you weigh 130 pounds, that simply means you would multiply your body weight by 1. 130×1 = 130 grams of protein.
To build a bigger butt, you should ideally be eating enough protein to support muscle gains. I cover this in more depth in my how much protein do you need per day article.
Fat Requirements: 20-25% of your target caloric intake
To make this simple, let’s just say you’re aiming for 2000 calories per day. That would mean 20-25% of your calories would come from fat.
- 2000 x .2 = 400 calories. 400/9 = 44 grams of fat.
- 2000 x .25 = 500 calories. 500/9 = 55 grams of fat.
If the above math doesn’t make sense, it’s okay. You can read more about how macros make up calories in my how to count macros guide.
Carbohydrate Requirements: the remainder of your intake after you calculate protein and carbs
For protein, we have 130 grams. 130 x 4 calories = 520 calories.
For fat, we have 44 grams at 20% of the total caloric intake, which is 400 calories.
Do the math:
520 + 400 = 920 calories.
2000 – 920 = 1080 calories remaining.
1080 / 4 calories = 270 grams of carbs.
So for a 130-pound woman aiming for 2000 calories per day, her macros would be:
- 130g protein
- 270g carbs
- 44g fat
How To Workout Effectively For A Bigger Butt
To make your butt bigger, you must always start with activation.
Without proper activation, you won’t stimulate the glutes as much as you possibly can.
So first thing’s first: you have to warm up your butt correctly.
Why Your Glutes Might Be Weak And Underused
We’ve all seen the so-called ‘pancake butt’ which is what some people say when their butt is flat (like a pancake) and without shape. There are multiple reasons for this, such as genetics or low body fat.
But for many women, it means their glute muscles are under stimulated, underworked and underdeveloped
Our glute muscles are not stimulated as much as our other muscle groups during daily activities such as walking or bending over to pick something up. And because we often spend so much time sitting, our glute muscles can become weaker over time.
Lots of sedentary people complain of lower back pain and many times it’s because they have weak glutes and hamstrings. Over and over again, I’ve helped people strengthen their glutes and hamstrings only to find their low back pain went away.
A general rule of thumb is if you can’t feel the muscle working during a particular exercise, you probably won’t get much out of that movement. When we lift weights, our bodies will try to move the weight in the most efficient way possible.
Take squats for example. Many people say it’s a great butt builder, but that’s ONLY true for those who already have good glute activation, which mostly comes from other movements or previous training experience.
When you squat, you’ll likely feel it in your quads, hamstrings, and sometimes your lower back depending on your form.
And the next day, you’re likely to feel soreness mostly in your thighs, not necessarily your glutes. The reason for this is because the squat stimulates the quads predominantly. Now a squat will stimulate your entire lower body; glutes included, just not as much as other movements would.
Activation Techniques For A Bigger Butt
To make the squats work even better for building your butt, you’d ideally do some a glute activation work before your squat training.
One of the best ways to activate the butt is a glute bridge exercise:
Marianne also demonstrates a hip thrust in the video, which is a more advanced version of the glute bridge.
These movements should be used as a warm-up and activation exercise on all days you’re working your lower body. But they should also be used to make sure you feel your butt working during most compound lower body movements.
Focus On Compound Movements You Can Easily Improve On Over Time
Muscle growth comes from progressive overload.
Progressive overload is a fundamental principle that means you are continually adding resistance to your lifts over time. This will continuously challenge your muscles, and force them to get stronger and grow as your body repairs itself.
It’s easy to get caught up in just going through the motions like bodyweight squats, hip thrusts, glute bridges, and clamshells, but if you don’t make the exercises more challenging over time, your butt won’t grow as much as it could.
So when building a bigger butt, you’ll want to make sure that you’re getting stronger on the exercises you are doing.
The best way to make this happen is by:
- Logging and tracking all of your workouts
- Starting with a weight that is easily managed so you can progress over time
- Ensuring you take time off of the gym to allow for proper recovery
- Using my Big Butt Workout (it’s free)
The Big Butt Workout
To explain how I put this free big butt workout together, I’ll use the first training session in my program to help explain how to do the workout correctly.
I will break down each movement, why it’s there, and what to focus on.
For starters, when you see the 1a, 1b, etc., it indicates a superset. A superset is two movements done back to back with minimal rest in between sets until all sets are completed.
When you see a set of numbers written as 3×12-15, that simple means three sets of 12-15 reps. For more info, check out sets and reps.
1a. Bodyweight* Glute Bridge 3×12-15
1b. Modified push-ups** 3×5-8
In this first superset, you’re alternating glute bridges with push-ups. The goal of this superset is to get your glutes not only warmed up but firing and activated to ensure you get the most out of the next movement, the barbell hip thrust.
Push-ups are a strength movement for the chest, shoulders, and triceps and it can be done in tandem with glute bridges without negatively impacting lower body performance.
2. Barbell hip thrust 3×8-10 // 1m rest
3a. Barbell Romanian deadlift 3×12-15
3b. 4-point plank 3x30s
In this superset, you’re alternating barbell Romanian deadlifts and 4-point planks. The goal of this superset is to take advantage of the fatigue the glute bridges and hip thrusts have created in your glutes and stimulate them even more. The Romanian deadlift is a good hip hinging exercise that will work your glutes and hamstrings.
4-point planks will improve your abdominal/core strength without impacting your ability to perform the Romanian deadlifts properly.
4a. Bent over dumbbell rows 3×8-10
4b. Bird-dogs 3×8/side
In this superset, you’re alternating bent over dumbbell rows and Bird-dogs. The goal of this superset is to balance out your push-up training from earlier in the session with the rowing movement.
Bird-dogs are a great movement that challenges your core and allows you to get some extra glute work, which should be easy at this point given how much you’ve worked your glutes in this workout already. Note: Focus on really squeezing the glutes at the top of this movement.
How To Track Your Butt Growth Progress
Tracking progress should be so easy that you have no reason to skip out on it.
There are four metrics you should be using to track progress correctly.
- Body weight averages
- Regular progress photos
- Put on an old pair of pants
When tracking your bodyweight, it’s important to remember that it will fluctuate on a daily basis.
I know this can be frustrating. But taking a weekly average will give you an accurate picture of what’s going on with your weight.
Many times we get on the scale a few times per month at random times during the day and our weight can be up or down due to many factors.
And depending on our mood, it can make or break our day.
Proper conditions for tracking your bodyweight:
- Weigh yourself in the morning after going to the bathroom and before eating/drinking anything
- Always do it in your underwear/the nude
- Keep a log of each day it to average at the end of the week
NOTE: if weighing yourself everyday freaks you out, then you don’t have to do it. Just realize that weighing yourself once per week may not be accurate given how much our weight can fluctuate from day to day.
Criteria for tracking your measurements:
The next metric and probably the most important variable to track are your measurements.
For all of my clients, I have them measure their waist in three places.
- 2 inches above the navel
- At the navel
- 2 inches below the navel
- Anywhere else is up to them.
But since we store the most fat in our stomach, we’ll notice the most significant changes in this area over time.
However, this guide is about building a bigger butt.
So you’ll want to add your hip measurements to make sure your butt is growing.
In general, with my free training program, you should see your booty steadily improving over the next eight weeks.
Tracking waist measurements will also help you see if you’re gaining unwanted weight during your pursuit of a bigger butt.
Take a look at Instagram and there are TONS of booty photos.
So to track your journey, I highly recommend you take some selfies once every few weeks. These photos should be under the same conditions when you weigh/measure yourself.
You might be surprised when you look back at the end of 8 weeks to a sizeable difference in your booty gains.
Try On Your Old Clothes
Put on a pair of pants and see how much differently they fit. You can do this every few weeks, just like the progress pictures.
And when you notice the seat of your pants feeling tighter while the waist still fits properly, you’re making booty gains!
Get Started With The Big Butt Workout Plan
You have all that you need to build a bigger butt efficiently and effectively; now it’s time to get started.