7 Easy Ways To Get A Bigger Butt


With bikini season in full swing, you’re bound to want your rear end to looks its best. Perhaps you’re looking for how to get a bigger buttocks with exercise at home, for that perfect Kim Kardashian shape. Or perhaps, you want to learn how to get a bigger buttocks without exercise. Or maybe even you’re looking for how to lose buttocks and thigh fat without losing your entire butt. You want to know how to shape your buttocks so they’re still shapely without all that unsightly cellulite.

In this article, we’ll discuss:

  • How to get a bigger buttocks naturally, fast and free
  • How to get a firmer buttocks
  • How much is a fat transfer for the buttocks
  • And more!

We’ll tell you all about the exercises you can to make your dream butt a reality and even let you in on some secrets about medical fat transfer services. Stop wondering how much a fat transfer to the buttocks costs, and research all your options before you commit. Here are seven easy ways to get a bigger butt.

1. Eat protein-rich foods

Believe it or not, you can actually safely eat your way to a bigger butt, without risking your health or the rest of your figure. Sadly, this diet doesn’t involve pizza and cheeseburgers. When you’re looking to enhance muscle mass, dietary protein is incredibly important. Focusing your diet on foods that are rich in protein like salmon and eggs provides your body with the nutrients it needs. Fats are also important, but you want to focus on healthy fats. Avocados are an amazing source of healthy fats, as are milk and nut butters.

2. Get enough sleep and water

Figuring out how to get rid of cellulite on buttocks and thighs fast isn’t easy, especially if you want to do it naturally. In addition to eating the right foods, there are a few other things you can do for natural enhancements. One of the key suggestions is making sure you get enough rest at night. Stress can encourage your body to store fat in various pockets throughout your body. A key factor in minimizing stress is to get as much rest as possible every night. You’ll also want to ensure you’re drinking plenty of water.

3. Do squats

Another natural way to get a bigger, healthier butt is to do a few exercises at home. A gym membership and a personal trainer will always help you get there faster, but you don’t need them. If you want to know how to get firmer buttocks from home, look no further than the squat. When it comes to exercises for your buttocks, the squat is king.

Remember to bend with your knees and your hips rather than your back. Repetition is also key, so make sure you follow your routine at least five days a week. When it comes to what exercises lift your buttocks, all you need is to find a step in your house. With dumbbells in hand, place your right foot on the step. Without moving your foot, use your core and glutes to roll your body upwards so you are standing on the stair.

4. Use liposuction for shaping

If you want to know how to make your buttocks bigger without exercise, consider liposuction. Depending on the current size and makeup of your buttocks, you may be able to have fat surgically removed. This could decrease the weight of your butt and allow it to be shaped differently. You could also look into liposuction in your stomach and waist areas. A thinner waist area has been proven to make your buttocks look bigger. It’s a great way to enhance your butt quickly without having to do much work for it.

5. Get a fat transfer

A fat transfer is different from liposuction. Where liposuction focuses on the removal of fat, a fat transfer, often called a fat graft, simply moves it. If you have excess fat on your hips and want a bigger butt, it may be cheaper to simply move it.

But, how much does fat transfer to buttocks cost? While cost will vary depending on numerous factors, the average cost is $4,341. Like liposuction, it’s a great fast solution for those looking for one. If you follow your doctors orders, it’s also safe and long-lasting.

6. Use enhancement creams

It is easy to get caught up in how many pills and enhancement creams there are to make your butt look better. While pills only provide temporary solutions, creams can give you long-lasting effects. And those effects vary depending on what kind of help you’re looking for.

The key is to do your research ahead of time. Make sure you’re picking out a cream that’s meant to make your butt look bigger, otherwise you may end up with one that reduces the size. It’s also important to look up each particular cream. That may sound like a lot of work, but some sites will do comparative reviews for you.

7. Use shapewear

Sometimes you don’t have the time to schedule a surgery or go on a diet. There’s an amazing dress you have to wear tomorrow and you need to get your butt in shape as soon as possible. That’s where shapewear comes in. They come in all shapes and sizes made to help enhance or compress just about any part of your body. The butt is where they perform the best. Plenty of brands exist that provide numerous lifting and concealing options for all sizes and body shapes.

Whether you decide to go the natural route or get a little extra help, you too can get a Kim Kardashian butt without a Kim Kardashian budget.

Kim Kardshian’s broke the internet; Beyoncé’s known for hers; and J.Lo owns the original: We’re talking about butts that are—in Sir Mix-a-lot’s words—round and big. Curvy, perky backsides have hit an all-time high in the pop culture realm—and while trends that idealize one body shape over another should be pursued warily, if you are looking for a bigger, rounder butt fast, we’ve got just the ticket. Ahead, 11 glute-sculpting workout moves, solid nutrition advice, and pro-tips on from industry-leading experts about healthy ways to build lean muscle and lift your derrière.

Add weight to your workout.

If you want to build muscle, you need to load up on the weights at the gym, says celebrity trainer Anna Kaiser. “Glute isolations are fantastic, but they’re not going to give you a bigger butt—you definitely need to grab some weights,” she said. So, forget those bodyweight-only workouts.

Specifically she suggests a weighted curtsy lunge as a great way to target all glute muscles. “Grab 8 to 15-lb dumbbells in each hand and really increase range of motion so that you’re bending your knees as far down as possible and straightening your legs as much as you can,” Kaiser recommends.

MORE: Sculpt Your Legs, Butt, and Abs With This Pilates Sequence

By now we all know that fat doesn’t make you fat. Instead, the right kinds of fat actually deliver a host of health benefits and can help you sculpt a lean and lifted derrière. Nutritionist Lee Holmes explains: “Healthy sources of fat are essential for us to improve our weight, lower our disease risk and most importantly, get that butt nice and perky.” She suggests olive oil, nuts, nut butters, and eggs. Eat up!

Balance your macronutrients.

Macronutrients are the label experts give food groups like fat, protein, and carbohydrates. And, according to Kimberly Snyder, a nutritionist and New York Times best-selling author of the Beauty Detox series and Radical Beauty), striking a strategic balance between each is the key to a bigger butt.

Specifically, you should eat more omega-3-rich foods and cut back on anything brimming with omega-6. Look for hemp and other seeds, coconut oil, and avocado—and avoid vegetable oils such as corn, sunflower, and soybean oil.

“Most of us get way too many omega-6, which upsets our essential fatty acid ratio and can lead to inflammation and poor circulation, which overall can reduce oxygen and nutrients getting to the areas you want, including your glutes,” Snyder explains, adding that oxygen and nutrients can help you build a healthy and bigger butt.

Adjust your posture.

Kardashian trainer Gunnar Peterson, who’s also worked with Jennifer Lopez, Ciara and Dakota Johnson, btw) is the authority on butt-enhancing exercises, and he says that simply shifting your posture while squatting can make the movement way more effective. “Posture is important! If you pitch too far forward you will feel your erector spinae (muscles of the lower back) more than your glutes. Foot position is something to pay attention to as well: Foot width as well as minor adjustments in the direction your toes are pointing will all contribute to getting the most glute bang for your buck,” he told us.

Focus on muscle engagement during your workout.

Guilty of speeding through your squats to get it over with? Same. But, according to personal trainer and Instagram sensation Anna Victoria, while that can help you burn more calories, it’s not going to get you a curvier booty.

“My biggest tip to women wanting to build a bigger, perkier butt is slow it down and focus on muscle engagement rather than speed. Doing as many squats as possible isn’t going to build your booty if you aren’t taking the time to pause, squeeze, and engage your glutes,” she says.

Without focusing on engagement, you’re likely relying on leg muscles to do the work, while your glutes are inactive. Instead, Victoria suggests “slowing it down and really focus on relying on your glute muscles to bring you through the movement, pushing up through your heels and then squeezing for a full second at the peak of the movement.”

Get comfortable with eating a ton of nutritional yeast.

Women generally try to keep yeast out of our bodies, but this deactivated strain, typically grown on cane or beet molasses under carefully controlled conditions, is great for post-workout snacking if you’re looking to build muscle.

“Nutritional yeast carries an impressive amount of protein—a whopping eight grams of protein in just 1.5 tablespoons to be exact! It is one of the richest plant sources of protein available,” Snyder says. And unlike nuts and seeds, which are mostly fat in their composition, nutritional yeast is low fat and easily absorbed by the body after a workout. Try this Dharma’s Kale Salad after your next set of squats.

Do deadlifts every day.

Why just deadlift when you can blend your deadlifts with a curtsy lunge, and really target the muscles you need to build for a rounder booty?

“Try using 10 lbs in each hand and do a set of 20 on each side, a set of 10 on each side, and then a set of five on each side,” Kaiser suggests, adding: “You’re going to cross the right leg behind the left, and then bend both knees, hips should be facing front.”

Through this movement you should have your knees bent as low as possible, keeping the weights next to your side, one in each hand, hinge at the waist until your back is flat. As you send your tailbone to the back of the room and keep your back flat, come back to standing. “You should keep the weight in your front heel, so that you really target that supporting leg and glute,” Kaiser recommends.

MORE: Your Guide to Celebrity Butts on Social Media

Anabolic herbs are natural supplements known to increase free testosterone and, according to medicinal herbalist Daniela Turley, will in theory have an anabolic effect, helping to build up muscle. “Herbs used for this include Avena Sativa (wild oat straw), which has been shown to bind to the globulin hormone, allowing more free testosterone.” It can also boost your sex drive, so look out for that pleasant side-effect.

Try weighted glute bridges.

Victoria’s favorite move for a bigger butt is weighted glute bridges. Why? Your lower body can handle way more weight than your upper body, so you can use a heavy barbell—she suggests at least 50 lbs–to work out your butt.

Victoria explains: “Start by placing your back on a bench with your feet supporting your body, and the barbell across your hips. It’s best to use a barbell pad or even a yoga mat rolled up under the barbell during this exercise. Lower your hips and keep your head looking straight, fixated on a point on the wall in front of you. Once your hips are lowered close to the ground, push up through your heels, tilt your hips towards your belly button, and squeeze your glutes for one full second, then release and repeat the exercise.”

Don’t forget to exhale and contract your core as you push up through your heels. Do 15 reps with 50 lbs and repeat three times.

Do more hip thrusts.

Hip thrusts, a movement that isolates, tones, and builds your glutes, are Kardashian-trainer Gunnar Peterson’s favorite butt exercise. He suggests starting with three sets of 10 and working your way up to four or give sets of 12-15 repetitions. Make sure you push your heels and try to get your hips as high as possible while flexing the glutes.

MORE: How the World’s Most Beautiful Women Work Out

Experts agree that eating a good source of protein within 45 minutes following your strength workout will help your muscles repair and grow (the key to a bigger backside). Try eggs, nuts, lean meat, or a protein shake. “My favorite source right now is new Pure Protein Super Food plant-based powder, because it’s delicious, non-GMO, no soy, no dairy and no artificial sweeteners. You get 20 grams of protein and less than 5 grams of sugar, and it’s as easy as mixing it with water or coconut water because it tastes amazing,” Kaiser suggests.

Nutritionist Kimberly Snyder adds that this only applies to more rigorous workouts: “We’re talking about workouts that are of medium-to-high intensity and last 30-45 minutes. Shorter or less vigorous workouts don’t require special post workout nutrition emphasis,” she explains.

I come from an Italian family, so food has always been a big part of my life. But fitness wasn’t. After participating in high school basketball, I didn’t really break a sweat in spandex for close to 10 years. I’m lucky enough to have a fast metabolism and, at first, working as a waitress and constantly running around kept my love for pizza in check. But when I switched to working from home, all that sitting caught up with me. I started to feel sluggish but was so unmotivated to make any changes. Every year, I’d resolve to get fit and start eating healthy. But every year, it didn’t happen. Then, in 2016, one day—not even a particularly special one—I just decided enough was enough. I had been complaining about my body and about feeling lazy for so long; I needed to actually do something about it.

My initial goal was a pretty common one: to get lean and have abs definition. I wasn’t miserable about my body, but I just felt like I could do better. I was intimidated by the gym because I didn’t want to look like an idiot or be humiliated in front of other people. I was so self conscious, and even feared men would tell me what I was doing wrong or judge my body.

So I started doing the Sweat with Kayla app. I loved how it eased me into working out and that I could do the routines at home, without a gym. I learned how to do burpees, jump squats, jumping lunges, etc.

Related: ‘I Did The “Death By Burpee” Challenge Every Day For 2 Weeks—Here’s What Happened’

HIIT helped me feel more energized, but I hadn’t reached that next-level confidence that I was seeing all over my social media feed. I follow heaps of girls on Instagram and loved how they looked, but they were seeing more muscle gain and definition than I was getting with the type of training I was doing. These girls were lifting heavy, and seeing their gains started changing my goal from just wanting to be lean to wanting to build quads and glutes and delts.


Madalin Frodsham

I was still super intimidated by big gyms and all the people in them who knew more than I did. Luckily, I had a small workout room in my apartment complex, so I just started doing a few really simple exercises there—triceps extensions, shoulder presses, biceps curls, leg extensions.

I didn’t do anything too complicated since I didn’t know my way around the machines yet. But once I got the basics down, I had a trainer create a program for me, which helped introduce me to some new exercises and really blossomed my love for lifting.

My tiny apartment gym quickly became too limited for me, so I made the jump and joined a full gym about a year ago. At the same time, I decided to hire a real personal trainer to help me feel more comfortable and confident in the new environment.

He helped me learn a lot about the basics of the body and the mentality of lifting—things like how you have to leave your ego at the door, and start light to focus on form over weight and the importance of tempo and rest periods during and between sets. Having a trainer was especially great in the beginning since I was scared to lift heavy on squats and deadlifts, and I think it’s super important for people to learn to master these moves with someone who knows what they’re doing first.

Even though my trainer was great, I felt like there was a disconnect between him understanding where I really wanted the focus to be. I don’t think a lot of men really understand how much some women want to build their glutes, and I just wasn’t getting as much work in that area as I wanted. So I started doing my own research. I read everything I could on the topic and enrolled to become a personal trainer, eventually creating my own programs that were more focused on building my booty and quads.

Related: This Woman’s Amazing Abs Transformation Proves Lifting Heavy Pays Off


Madalin Frodsham

I don’t do any straight cardio besides walking my dog, but I typically do HIIT routines two to three times a week to focus on fat loss. Overall, I follow a hypertrophy program that involves high and low reps with resistance bands and weights, focusing largely on the lower body, particularly the glutes. I usually work out five days a week with a day dedicated to legs, booty, chest and back, lower-body strength, and arms.

Two of the best things I learned from working with a personal trainer is that hip thrusts are crucial to build your glutes—more so than squats—and that deadlifting is the single most important full-body compound exercise you can do (and that most people steer clear of!). You want abs? Stop crunching and start deadlifting.

Sculpt your booty with these 9 deadlift variations:

​ ​


Madalin Frodsham

One of the biggest surprises is that I never realized how important nutrition was to achieve your goals. I never thought I would enjoy working out or nourishing my body with healthy foods; in fact, I used to think people were lying when they said they enjoyed healthy food more than junk. Turns out you can learn to love a healthy lifestyle as long as you choose what works for you.

When I first started getting into cardio, I was more focused on eating less, and I was eating far too few calories for how much I was exercising. Once I started lifting heavy, I starting fueling my body with the proper nutrients and eating more—a lot more. I went from around 1,000 calories a day to 1,800, and now, when I’m bulking, I eat 2,300. I started counting my macros (which I would highly recommend). Doing so especially made me realize how little protein I was consuming each day. Now, my daily diet looks something like:

Breakfast: Protein shake

Snack: Yogurt + fruit

Lunch: Basil pesto chicken + salad

Snack: Avocado + carrots

Dinner: Sweet potato + zucchini fritters with salmon + sour cream

The funny thing is, once you clean up your diet, you actually start to feel better inside. Now when I eat “bad” foods, I genuinely feel sick. I have a huge sweet tooth, but I’ve learned I really don’t want to overindulge anymore as I’ll just end up feeling worse.

Related: ​The 3 Moves You Should Be Doing Before Every Strength Workout To Build More Muscle


Madalin Frodsham

When I started going to the gym, I was 115 pounds. Now, thanks to lifting, I’m at 123 pounds and am the most confident I’ve ever been. Before, I was always striving for a body I didn’t have. As soon as I decided to create my best body, working with what genetics I was dealt and aiming for the best that I could be, that’s where the confidence really kicked in.

I like to keep my life fairly balanced, and if I am really too busy to get to the gym one day or eat healthy, I don’t beat myself up about it. I just make an effort to find the time tomorrow. (Get tons of great workout ideas that will help you maintain a fit, healthy lifestyle for GOOD with The Women’s Health Fitness Fix.)


Madalin Frodsham

Find a workout you love. If you don’t love it, you won’t stick with it. Fitness doesn’t just mean squats and cardio; it can be basketball, powerlifting, HIIT. Working out used to be a chore, but once I found lifting, I actually started looking forward to doing it. That’s how you get your fitness to become something that makes you feel good inside and out.

Follow Madalin’s fitness journey @MadalinGiorgetta.

5 Ways to Build Bigger, Stronger Glutes That Have Nothing to Do with Squats

Photo: IvanRiver /

Look, squats are great. But will squats alone get you the strong AF glutes of your dreams? Unless you’re genetically blessed in the glute region, probably not.

And because having a well-developed posterior is an incredibly common fitness goal these days-not to mention the fact that having strong glutes has a whole host of fitness benefits-it makes sense that trainers and researchers have been working on pinpointing the most efficient ways to get bigger, stronger glutes. (And BTW, more women are trying to gain weight through diet and exercise.)

While squats can and should be part of your lower-body workout routine, they actually aren’t the best move for glute-building goals. Here are five smart strategies for getting stronger (and peachier) glutes that go beyond the staple movement.

1. Incorporate exercises that really activate your glutes.

If squats aren’t a glute goldmine, then which exercises are? Enter Bret Contreras, Ph.D., C.S.C.S., aka “The Glute Guy,” who is considered the foremost expert on all things glutes. Contreras has researched which exercises actually light up the glutes, and for best results, you’ll want to focus on those.

“My top three exercises for growing the glutes are the barbell hip thrust, B-stance hip thrust, and dumbbell frog pump because they are easy to learn, easy to progressively overload over time, and they elicit the highest levels of glute activity,” says Contreras.

A quick anatomy lesson: “The glutes consist of three muscles: the gluteus maximus, medius, and minimus,” explains Jaime McFaden, a certified trainer with Aaptiv. “The gluteus maximus is the biggest of the three and considered the prime mover.” Its main job is hip extension (pushing your hips forward), or the opposite of a hip hinge. Many common glute exercises-the hip thrust, for example-use this motion to target the glute max. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus.

2. Focus on progressive overload.

“The most common missing element in the programs of women who are striving to grow their glutes is steady, progressive overload,” explains Contreras.

Progressive overload is a strength-training concept that says: In order to get stronger (and see results), you need to continuously increase the amount of resistance you expose your muscles to. In other words, you keep upping the weight and/or reps in your workouts over time to consistently challenge your muscles.

This basically means that, in general, the women with the most developed glutes are also the strongest, says Contreras. “Unless you were born with amazing glute genetics, the only way to get your glutes considerably shapelier and rounder is to get very strong at the best glute exercises.” (Here’s more on the science of building muscle and burning fat.)

“At my Glute Lab in San Diego, we train hundreds of women, and the ones with the best glutes are typically the strongest at exercises like barbell hip thrusts, dumbbell back extensions, leg press, walking dumbbell lunges, goblet squats, and kettlebell deadlifts.”

3. Master the posterior pelvic tilt.

When doing glute exercises, you should be able to feel them working (read: burning.) If you can’t, you’ll want to get familiar with the concept of the posterior pelvic tilt and apply it to your glute exercises. “Posterior pelvic tilt is the end range glute contraction, kind of like locking out your glutes,” explains physical therapist Lauren Lobert, D.P.T., C.S.C.S., owner of APEX Physical Therapy. (Think the opposite of sticking your butt out.) “This huge squeeze will put you in maximal hip extension and will ensure your glutes are working.”

According to Lobert, you want to finish any gluteus maximus exercise (barbell hip thrusts, step-ups, and glute bridges) with a posterior pelvic tilt, which ensures you have gone through the entire range of motion in your hip and contracted your glutes. “This will maximize your glute gains, but also keep your back safe,” she adds. (It’s kind of like performing a proper barre tuck.)

Here are a few ways to find your posterior pelvic tilt:

  • Lying on your back, you want to think about flattening your back into the ground,” Lobert says. “You will have to contract your lower abdominals and glutes, tucking your butt under.”
  • “Think about a glass of water being on your pelvic bone as you lie flat on your back with your feet on the ground,” says Lobert. “To achieve a posterior pelvic tilt, you want to try to spill the water onto your belly.”
  • Lastly, at the top of a glute bridge or hip thrust, you can think about keeping your ribs down, which will force you to tilt your pelvis, Lobert says. In the correct position, your hips and ribs will be angled toward each other.

4. Follow the rule of thirds.

“I recommend training the glutes three times per week with a variety of loads and exercises,” says Contreras. “Approximately one-third of the glute exercises you perform should be horizontal in nature, one-third should be vertical in nature, and one-third should be lateral/rotary in nature.” So for example, you’ll want to do exercises like hip thrusts and cable pull-throughs for horizontal loading, deadlifts and step-ups for vertical loading, and lateral band walks and clamshells for lateral/rotary loading.

The rule also applies to weight, rep ranges, and effort. “Roughly one-third of loads you use should be heavy for lower reps, one-third should be medium for moderate reps, and one-third should be light for higher reps. In terms of effort, around one-third of your sets should be carried out to failure or one rep shy of failure, one-third of your sets should be performed to two to three reps shy of failure, and one-third of your sets should be taken nowhere close to failure.”

This helps ensure you’re working your glutes from all angles while keeping you from burning yourself out or getting too fatigued. (Related: How Often Should You Do Heavy Weight Lifting Workouts?)

5. Focus on nutrition and recovery.

What you do in the gym is crucial when it comes to getting stronger glutes, but so is your lifestyle. “To build any new lean mass is a very demanding process,” says Travis Burkybile, C.S.C.S. “If you are undereating by a large amount, they definitely won’t grow.”

In other words, if you’re going for bigger glutes specifically, you might want to consider pausing any fat-loss plans you have at the moment. “You can build muscle and burn fat at the same time, just not as well as prioritizing one over the other,” Burkybile says. Basically, you’ll see results faster if you’re eating more (healthy) food.

It’s also key to allow for recovery in between sessions: “Hitting your glutes six days a week, and having them ALWAYS feel tired/sore might trick you into thinking your glutes are growing, but this can be a recipe for knee and back pain, as well as frustration and disappointment,” notes Menachem Brodie, C.S.C.S., founder of Human Vortex Training. Stick to Contreras’ recommendation of three glute sessions per week, and enjoy your well-deserved rest days. (Here’s how to plan a perfectly balanced week of workouts.)

Glute Workouts for Mass

While movements like squats, deadlifts, and kettlebell swings can be powerful glute mass-building exercises, a dedicated, and often more isolated approach to glute training may need to be done with athletes and individuals who may be lacking in the glorious glutes department.

In this article, we will discuss some of the best exercises for glute mass-building and provide you with two sample mass-building glute workout programs to help you develop athletic and aesthetic glutes!

How Often Should You Train Glutes?

Determining what training frequency and volumes necessary for increasing glute strength and hypertrophy, can be tricky, as every lifter will respond to training differently. That said, general guidelines can be put in place to make sure that the metabolic stress placed upon the glutes are high enough while also allowing for adequate muscle recovery.

Generally speaking, larger muscle groups will take longer recovery times, as the overall volume and loading that is done to elicit a muscle strain and fatigue is higher. The glutes, while not a giant muscle group as compared to the back and legs), are large enough to handle high amounts of load. It is for this reason that we may choose to train glutes only a few times per week if you are to train in higher volumes (8-15 total sets per session). If you are looking to train glutes more frequently (let’s say 4 times per week) you could get away doing 4-8 sets per training session, often without placing excessive stress on the glutes (stress and strain that can be difficult to recover from).

At the end of this article we have included two different glute workouts for mass. The first is a 2-day per week program with 2-3 days in between each session. Sessions include both compound movements and isolation movements, both in higher volumes. The second workout plan is a 4-day routine, that has significantly less overall sets and volume per session that the 2-day program, however equates to roughly the same amount of total weekly sets and volume.

What Exercises Should You Do for Gaining Mass in the Glutes?

Below are 15 of the best glute exercises that can be used to increase glute size and strength, with each exercise categorized into one of three groups.

The first, are compound exercise that place high amounts of eccentric strain on the glutes, often causing high amounts of fatigue and delayed onset muscle soreness.

The second group incorporates high amounts of concentric-focused muscular contractions, and should be done with the focus on voluntary maximal muscle contractions at the top of each exercise.

Lastly, glute engagements and/or glute endurance exercises (which can be done before and after sessions) can be used to prime the compound lifts in a warm-up or done to “finish” the glute muscles off in higher rep/time under tension based sets.

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Glute Mass-Building Exercises (Eccentric Emphasis)

Below are five (5) compound glute exercise that place high eccentric stress on the glute muscles, increasing muscular strength, hypertrophy, and often resulting in higher amounts of muscle soreness.

Back Squats

Back squats are one of the most effective exercise for adding lower body muscle mass, to the quadriceps and glutes. While they are not highly isolated, they can stimulate a great amount of muscle mass and can be a good foundation for glute building.

Romanian Deadlifts

Romanian deadlifts are a glute and hamstring dominant exercise that can be used as a basis for posterior chain (hamstrings, glutes, and back) evopment. This can also be done unilaterally, for added muscle activation and development.

Front Squats

Front squats, like back squats, can be used to increase leg and glute development. While these do target more of the quadriceps, the back and glutes are also key muscles during the movement.

Bulgarian Split Squats

The glutes are highly active in the Bulgarian split squat, both in the eccentric phase for hip stability and control, but also at deeper ranges of hip flexion. Additionally, wider splits can also increase hamstring and glute engagement.


Lunges of all kinds can be done to increase unilateral glute development, strength, and increase hip/knee stability. Lunges like crossover lunges, reverse lunges, and walking lunges all place high demands specifically on the glutes.

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Glute Mass-Building Exercises (Concentric Contraction Emphasis)

Below are four (4) exercises with a high emphasis on peak contractions at the end of the concentric phases, which can increase glute activation and overall development.

Hip Thrusts

Hip thrusts are great for eliciting peak muscle contractions that can result in high amounts of metabolic stress to the muscle. Furthermore, this exercise is a highly isolated approach to glute training, and can often be done with moderate to high amounts of loading or fuhrer muscle damage.

Cable Pull Throughs

Like the hip thrust, the cable pull through allows a lifter to maximally contract the glutes at the top of every repetitions, while also having increased time under tension as the cables constantly apply load the the glutes and hamstrings.

Quadruped Banded Hip Extension (or with Machine)

The quadruped banded hip extension has been shown to be an effective exercise at eliciting high amounts of glute activation, and can be done with minimal loading using bands, manual resistance, or certain exercise machines.

Elevated Glute Bridge

The elevated glute bridge can be done unilaterally or bilaterally, and is a great way to add increased range of motion and peak contraction exercises to the workout. This exercise can also help to address any muscle imbalances or hip instability that may also be limiting overall glute development and health.

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Glute Engagement and/or Glute Endurance Exercises

Below are five (5) exercises with a high emphasis on peak contractions at the end of the concentric phases, which can increase glute activation and endurance.

Banded Clam Shells

These can be done with mini-bands or without loading, and are done to target the smaller glute muscles responsible for hip abduction and stability. Additionally, this can be done in higher volumes to increase glute endurance and finish a glute training session.

Banded “Pump” Squats

Banded pump squats increase time under tension of the glutes, and can be done by squatting below parallel and coming up only a few inches past parallel. This limited range of motion, done in high volumes (repetitions), non-stop, can increase the metabolic damage and fatigue on the glutes and increase muscle hypertrophy, especially at the end of a workout.

Banded Sumo Walks

Banded sumo walks, like the mini-band lateral/monster walks can increase glute activation and muscular endurance. By assuming a wider, sumo stance, you can further isolate and attack the glutes.

Straight Leg Monster Walks

Straight leg monster walks target the gluteus medius, a smaller aspect of the glute that can be often overlooked. By performing monster walks with locked knees, you do not allow the quadriceps to assist in the movement which can challenge glute development and engagement.

Side Lying Banded Leg Raises

Side lying banded leg raises/lifts are great ways to end a glute workout because they require little amounts of loading and can attack the glute in a time under tension basis. Additionally, they increase the glutes ability to move the legs into abduction, furthering hip function and mobility.

Sample 2-Day Glute Workout Mass Program

Below is two-day glute workout program to build mass and strength. Note that this program emphasizes compound lifts with a higher eccentric component and more concentric/contraction based exercises in the same session, often in higher volumes. Due to the higher volumes, muscle soreness may be higher, so 1-2 rest days in between sessions is key.

Day 1

  • Quadruped Banded Hip Extensions – 3 sets of 10 repetitions per leg
  • Back Squat (below parallel) – 4 sets of 8-12 repetitions
  • Romanian Deadlift – 4 sets of 8-12 repetitions
  • Single Leg Elevated Glute Bridge – 3 sets of 10-12 repetitions

Day 2

  • Banded Sumo Walks – 3 sets of 10 repetitions per leg
  • Bulgarian Split Squat – 4 sets of 8-12 repetitions per leg
  • Barbell Hip Thrusts – 4 sets of 12-15 repetitions
  • Side Lying Banded Leg Raise – 3 sets of 15-20 repetitions per leg

Sample 4-Day Glute Workout Mass Program

Below is four-day glute workout program to build mass and strength. Note that this program emphasizes many of the same compound lifts as the above program, however daily training volume is significantly lower, allowing the muscles to recover quickier between session and therefore allowing high training frequencies and arguably more quality work sets.

  • Quadruped Banded Hip Extensions – 2 sets of 10 repetitions per leg
  • Back Squat (below parallel) – 4 sets of 8-12 repetitions
  • Single Leg Elevated Glute Bridge – 2 sets of 10-12 repetitions
  • Barbell Hip Thrusts – 4 sets of 12-15 repetitions
  • Side Lying Banded Leg Raise – 4 sets of 12-15 repetitions per leg

Day 3

  • Front Squat – 4 sets of 8-10 repetitions
  • Banded Clam Shells – 4 sets of 15 repetitions per leg

Day 4

  • Bulgarian Split Squat – 4 sets of 8-10 repetitions per leg
  • Cable Pull Throughs – 3 sets of 8-10 repetitions (heavy)
  • Banded “Pump” Squats – 3 sets of 45-60 seconds (aim for 30+ repetitions)

Featured Image: @ashleigh_elizabeth_fitness on Instagram

Butt-ology 101: How to Enhance Your Gluteal Muscles

Fun Facts About Your Butt

  • It affects your purchase of underwear, shorts, and jeans.
  • Others may notice it when you are shopping at the mall for the aforementioned items.
  • You sit on it at some point during the day. Some people do it for hours.
  • The primary butt muscle – the gluteus maximus – is the largest muscle in your body.
  • Some are small, some wide, some average, some narrow, and some quite large.
  • Among others, K.C. and the Sunshine Band and Sir Mix-a-Lot wrote songs about it in 1976 and 1992, respectively. And ZZ Top wanted to be taken downtown to look for it.

What you’ll learn

  1. The basic anatomy and kinesiology of the glutes
  2. If squats alone can build your butt
  3. What role genetics play
  4. How anthropometrics and body composition figure in
  5. How to optimally warm up and train your glutes
  6. Workout programs you can start right now

Basic Anatomy and Kinesiology of Your Butt

There are three main muscles that comprise your butt:

  • gluteus maximus
  • gluteus medius
  • gluteus minimus

Gluteus Maximus

This muscle is the largest of the gluteal group. Its origin is the posterior line of the upper ilium, the posterior surface of the lower sacrum, and the side of the coccyx. Its insertion is two-fold: First, the lower and larger portion of the gluteus maximus end with a thick tendon that passes through the greater trochanter (hip) into the iliotibial band. And there is also the gluteal tuberosity between the vastus lateralis (a quadriceps muscle) and adductor magnus.

The function of the gluteus maximus (G-max) is primarily upper leg (thigh) extension, such as moving the upper leg backward as in rising from a squat position. The same with bent-leg deadlifting, the rear-leg drive in sprinting, and simply extending the thigh backward in any hip extension exercise (i.e., glute press).

Gluteus Medius

The gluteus medius (G-med, pictured right) originates on the outer surface of the ilium above and in front of the anterior gluteal line. It also originates at the gluteal aponeurosis.

The insertion of the G-med converges on a tendon that attaches to the lateral surface of the greater trochanter (your hip joint).

Ultimately, the G-med tendon inserts into an oblique ridge that runs down and to the front of the lateral surface of the greater trochanter.

Gluteus Minimus

The gluteus minimus (G-min) originates in front from the outer surface of the ilium between the anterior and inferior gluteal lines. In back, it originates from the margin of the greater sciatic notch. It inserts on the deep surface of a radiated aponeurosis via a tendon that attaches to the anterior border of the greater trochanter.

The G-med and G-min perform similar functions, depending on the position of the knee and hip joints. With the knee extended, they abduct the thigh (out to the side away from the opposite leg). When running, they stabilize the leg during the single-support phase. With the hips flexed, they internally rotate the thigh. With the hips extended, they externally rotate the thigh.

Summary of Butt-ology 101:

  • Thigh extension – G-max
  • Thigh abduction – G-med and G-min
  • Thigh internal rotation w/flexed hip – G-med and G-min
  • Thigh external rotation w/extended hip – G-med and G-min

Unraveling Compensatory Patterns: To Clench or Not to Clench (Your Butt)

Four Points To Ponder About Your Backside:
1. “Barbell Squats Will Make My Butt Bigger”

“Barbell squats will give you a huge butt.” I hear that often. Where it came from, I have no idea. Think about it – you work your gluteals with extreme effort when you perform lunges, certain leg presses, deadlifts, glute presses, one-leg squats, and machine squats. Are you unable to stimulate your butt with those exercises?

Add barbell squatting to your program and BAM! your ass grows to epic proportions. Barbell squats are an effective gluteal developer provided you can squat properly, but a huge butt developed solely from their use is pure nonsense. If your butt has the potential to get larger, any gluteal-targeting exercise will work if you work it with effort.

Going Beyond Mindless Movement: 10 Killer Tips to Boost Your Squat

Four Points To Ponder About Your Backside:
2. Butt Implants? No, Thanks, But(t) Genetics Are a Factor

Let’s talk about butt implants. Yes, many are artificially augmenting the size of their butt through implants. Why? The genetic factor.

They may have tried every exercise and workout in the gym but didn’t see the results they expected. You can only do so much with your butt development.

If you possess a naturally large amount of muscle mass on your backside – or for that matter an exceptionally small amount (flat-ass syndrome) – it’s probably due to your heredity.

On one end of the continuum is the flat, no-curves-whatsoever butt and on the other the “you can set a full tray of drinks on my ass” butt. Either way, you can still attempt to care for it and develop it.

Don’t Take It Sitting Down: Why I Stopped Hating My Butt and Learned to Love Being a Woman

Four Points To Ponder About Your Backside:
3. Hip to Butt Ratio

Do you have wide hips or narrow hips? Is your waist wide or narrow? This is another hereditary-contingent factor that affects the aesthetic of your butt. Your hip width is dependent on the width of your ilium, the largest and uppermost bone of your pelvis.

Naturally, a wider Ilium gives you a wider butt and a narrower Ilium offers the potential for a narrower butt. A narrow waist coupled with wide hips gives you a larger-looking butt. A wider waist and narrow hips gives you smaller-looking butt. Again, genetics rule, so good luck in your battle.

Four Points To Ponder About Your Backside:
4. Muscle to Fat Ratio

What about your ratio of muscle mass to fat tissue in your buttocks area? If you have a fat ass, literally, then shed the fat and expose your shapely musculature. If your body fat is minimal, attempt to grow some meat back there, especially if you have the flat-ass syndrome.

You cannot shape fat. Working the glute muscles will give you the best chance of “shaping” them. Over-consuming calories, performing zero exercise, and, ironically, sitting on your ass too much will give you a larger but fatter ass.

Workin’ It – Let’s Train!

So, how do you optimally work your butt? I’d bet your already doing it, but maybe you need to tweak your lower body routines and calorie intake.

Start Here: Glute Activation Warm Up for Squats and Deadlifts (Video)

Effective thigh-extending exercises:

  • Barbell, dumbbell, and machine squat
  • Single and double-leg leg press on devices that allow for full thigh extension
  • Barbell, dumbbell, and machine lunge
  • Barbell or dumbbell one-leg split squat
  • Stiff-leg and Romanian dead lift
  • Glute/hamstring raise
  • Glute presses on an appropriate device
  • Multi-hip machine thigh extension

Effective thigh abducting and exercises:

  • Seated hip abduction machine
  • Multi-hip machine thigh abduction
  • Low pulley thigh abduction

The reality of internal and external thigh rotation is that those movements are subtle. Provided you perform the aforementioned thigh extension and abduction exercises, you will be targeting these muscles. There are no special exercises to address these muscles aside from the above.

Get In Touch With Your Butt: One Exercise to Go From Dead Butt to Active Arse

That is a pretty good list of butt exercises. I’m sure you’re doing at least a few of them. The question is, are you performing them properly (form and intensity) and using a variety of those movements within your lower body routines? Doing so will give your butt the greatest chance of becoming epic within the confines of your genetic endowment.

And don’t forget your calorie intake. Gaining excess body fat can result in a larger but softer rear-end. For that rock-hard butt, pay attention to minimizing fat storage by refining your calorie intake.

In a nutshell, to optimally care for and develop your butt work hard on a variety of thigh extending, abducting, and rotating exercises and watch your calorie intake. At the same time, hope you have been blessed with good genetics in that part of your anatomy.

Now, get up and do something. Here are routines you can start today:

  • 5 Powerful Lower Body Strength Routines
  • 7 Insane Leg Workouts That May Make You Take Up Basket Weaving
  • 7 Short and Sweet Resistance Training Routines to Develop Your Legs
  • The 6 Best Exercises for a Bigger, Stronger Booty

Photos courtesy of .

Lift Iron To Lift Your Butt, Ladies

You don’t have to look through many Instagram accounts or listen to more than a couple songs to realize that for women, the booty is in. The trend may have started with JLo, but Kim Kardashian and Nicki Minaj have somehow managed to make the big butt even bigger. Like an overheated investment craze, we’re now in the midst of a full-on Butt Bubble when it comes to owning a bubble butt.

Not all women, however, are naturally blessed with an on-trend ass. Not to worry, ladies: If your cross to bear is a flat bum, you can always spend your hard-earned money on some butt-lifting underwear, padded jeans, or silicone implants. Round and rounder they go, one silly gluteal gimmick after another. Rest assured the beauty industry is very happy to use your insecurity to rake in the cash.

Funnily enough, the fitness industry has been enthusiastically pro-booty since before pop-culture icons

The benefits of having big, strong glutes—improved posture, better overall strength and power, decreased back pain—aren’t a secret. They’ve been all but shouted from the rooftops for years.

It’s a wonder, then, why some women spend money on foam-filled jeans when they could spend less on a gym membership for a longer-lasting effect.

Squat And Deadlift

You want a round, shapely butt that defies gravity? Lift. You want to get rid of saddlebags and make your legs more defined? Lift. You want to rock a pair of leggings so hard your ex’s eyes will bulge out of their sockets? Lift.

And by lift, I mean put weight on an actual barbell and move it. Your glutes are muscles just like any other on your body. If you want them to grow and thus make your butt rounder, you need to challenge them with weight.

Here are five lifts that can improve the way you look in jeans, a thong, or, well, nothing, naturally. You don’t need to spend a dime more than your usual monthly gym membership fee to enjoy a better-looking butt.

Better Butt Lifts

Personally, I favor exercises that train the body as a whole and improve athleticism and strength. My choices for butt-building moves may differ from what you’ve read in many women’s health-and-fitness magazines.

Exercise 1. Squat

Barbell Squat

The back squat is the king of butt exercises. You don’t have to load the bar with as much weight as possible in order to feel them working.

The trick to doing a squat so it improves your butt is doing it correctly. Place a barbell on your traps (don’t use the Smith machine) and stand with your feet a little farther than shoulder-width apart. Push your butt back like you’re sitting in a chair.

Using your hips rather than your knees to drive the movement will activate your glutes, hamstrings, adductors, and lower back. Push up through your heels on the way up.

Exercise 2. Hip Thrust

Hip Thrust

Hip thrusts are a great movement if you’re in the market for a firmer behind. Sure it’s a little awkward doing these in the gym, but the burn you’ll feel in your glutes will make you forget everyone else.

Sit on the floor with your feet on the ground and a barbell across your hips. Lean your upper back against a bench. Drive through your feet, extending your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.

Exercise 3. Deadlift


You don’t have to be a powerlifter to employ heavy deadlifts in your training. Remember, the back side of your body should work as a chain. You want your legs and butt to work together. The deadlift is the perfect exercise to train your posterior chain to work seamlessly.

The glutes, hamstrings, and lower back are responsible for hip extension. In reality, a deadlift is just a really heavy extension. Keep your core tight and pull the bar straight up your legs. Don’t let it drift forward.

Exercise 4. Glute-Ham Raise

Glute Ham Raise

The glute-ham raise is one of my all-time favorite exercises. You don’t need to do more than 5-8 reps to feel them working. Once again, though, the trick to activating the right muscles is doing the movement correctly.

You’re not doing a back extension; once you’re in the machine, try to keep your back in the same flat position throughout the movement. You’ll generate the movement with your hamstrings and your glutes.

Lower yourself slowly. You may need a box in front of you so you can push off with your hands if you need assistance. To move back up, pull with your hamstrings until your hips are in full extension.

If you don’t have a glute-ham machine available to you, use a lat pulldown machine. Put your knees on the pad where your butt usually is, and your feet where your knees would usually go.

Exercise 5. Lying Side Clam Shell and Lying Side Hip Abduction

Although I’m not a huge fan of isolation exercises, these are great movements for strengthening the medial glute. The medial glute lies on the upper, outer portion of your rump. It’s an essential for performing full-body exercises with sound technique, so it’s a good idea to spend some time strengthening them.

To perform the clam shell, lie on your side with your knees bent and your feet together. Open your top knee away from your bottom knee. Try your best to focus on using those glute muscles to move your leg.

Hip abductions are similar except your legs will be extended. Lift your top leg as high as you can. Like the clam shell, try not to move any other part of your body or shift position. Focus solely on using your glute to move your leg.

How To Build A Bigger Butt

I’m going to be honest with you…it really irks me to see that butt implant surgeries are on a rise. Not because I am against cosmetic surgery, or because I think I have the right to tell people what to do with their bodies. Neither of those things are true. I have an appreciation for the science and the art of cosmetic surgery, and I also strongly believe people have every right to do as they wish to their own body. The reason I get annoyed when I see more and more people getting butt implants is simple…the butt is a MUSCLE! I am a trainer (been training people professionally for over 20 years) and I know what the average person is capable of. I know that I can build muscle on almost anyone with the right consistent training and good diet. Apply the right formula and it’s like clockwork: people build muscle and we can direct where we want to build that muscle.

The glutes are the muscles that make up the butt and if you build them, your butt will look firmer, rounder and bigger…no surgery required. You may be wondering then why so many people opt for surgery when they could just build their butts. Most people think its because surgery is an easy option. I disagree. When you consider the cost (upwards of 5-10k) plus the risk of complications like scar tissue, infection and the time taken off work to recover, I don’t think getting butt implants is the easy way out. I think the majority of people who opt to get butt implants tried to build their butts and saw no results which made them feel like their only option is to go the expensive and more risky surgery route.

When I look at the vast majority of butt workout plans online I can clearly see why so many people find it so difficult to build their butts. Most of these programs utilize incredibly ineffective exercises, use the wrong rep range and don’t utilize full ranges of motion. Even the rare programs that do have decent exercises don’t address the problem of poor glute muscle activation which makes all butt exercises not effective at all. These programs SUCK and they won’t build a butt on anyone. No wonder people are frustrated.

Below I am going to teach you a sure-fire way to build your butt. The exercises I list are the most effective ones I have ever used; the rep ranges are the ones that build the most muscle and I will teach you how to activate or PRIME your glutes so that they fire fully and develop quickly.

The most effective butt building exercises on earth are barbell squats, deadlifts, lunges and hip thrusts. Most strength coaches and personal trainers worth anything will agree that those movements build muscle in the fastest way. That’s not all however…they also need to be done properly and with sufficient resistance. Doing tons of reps to “feel the burn” will do very little to build your butt muscles. You have to lift relatively heavy to get things to build. Challenge yourself and your strength. As you get stronger your butt will build.

The best muscle building rep ranges are UNDER 20 reps. Any higher and you build more endurance than strength which means less muscle. I like to have people train in three different rep ranges over the course of 6-9 weeks. The 2-6 reps range (very heavy), the 8-12 rep range (moderate heavy) and the 15-20 rep range (less heavy). Train in one of those rep ranges consistently for 2-3 weeks before changing to a new rep range.

The glutes also respond to FREQUENT training (as do most muscles). This means its MORE effective to work your glutes 3 days a week instead of 1 day a week even when the total volume is the same. In other words, 15 sets of exercises for your glutes on Monday is not nearly as effective as training the glutes for 5 sets on Monday, Wednesdays and Fridays. Same total work but much more effective.

Also train in full ranges of motion. Go as far down with your movements as you have complete control over and come all the way up with your movements for full squeeze contraction. Using less weight for longer ranges of motion is more effective than going heavier for shorter ranges of motion.

Some people just can’t seem to “feel” their glutes even when they do the right exercises. For these people PRIMING is a must. Priming helps “turn on” a muscle so that it fires fully when you train it. People with poor butt muscle activation will do squats day in and day out and will only develop more quad muscles. This can be EXTREMELY frustrating.

Priming is when we do specific movements before the workout to get the person to feel the glutes. This helps them activate their glutes when doing the most important exercises. This is where the short and typically ineffective movements can help.

Below is a sample glute building workout complete with priming that is sure to build a butt on almost anyone:


Prime with body weight floor bridges. Focus on the squeeze. Do 3 sets of 20 reps.

Barbell Squats 3 sets

Barbell Hip Thrusts 3 sets


Prime with band walks. Go slow and take 15 steps in both directions. Do 3 sets

Deadlifts 3 sets

Lunges 3 sets


Prime with hip abduction machine. 3 sets of 15 reps

Lunges 3 sets

Barbell Squats 3 sets

That’s it. Try that out for a full 60 days and make sure to eat adequate calories and protein to fuel muscle growth. Make sure to measure around your glutes so you can see just how effective the right workout can be.

How to Get a Bigger and Rounder Butt in Just 30 Days

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Few things turn heads quite like a killer butt.

We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes.

That’s why so many of us — guys and gals alike — want to know how to get our best butts ever.

And if you’re one of them, you’ve come to the right place because by the end of this article, you’re going to know exactly what you need to do for more butt gains in the next 30 days than you’ve seen in the last 3 months.

(Hint: it’s more or less what you would think – train your backside a lot – but isn’t that simplistic.)

I have to warn you, though — it’s not going to be easy.

You can’t get a set of god(dess)-like glutes by “eating clean” and doing bodyweight squats and donkey kicks.

So if you’re looking for “weird tricks” or “workout hacks,” then this isn’t for you.

If, however, you’re ready to learn the simple science of building a badass butt, and if you’re ready to put in some work, then keep reading.

Would you rather watch a video? Click the play button below!

Want to watch more stuff like this? Check out my YouTube channel!

The 3 Biggest Butt-Building Myths

There are many more wrong ways to go about butt building than right ways.

And unfortunately, when you look at the bulk of the advice out there on the subject, the bad far outweighs the good.

Let’s start, then, by busting a few of the bigger myths that you’ve probably heard and wondered about.

1. You can’t carve godlike glutes with “spot reduction” cardio.

Most people on a quest for the ultimate “Brazilian butt” slave away on cardio machines like the Stepmill or incline treadmill.

They believe this will help by isolating and “sculpting” their butts, and while it might seem reasonable that lighting your butt on fire with an hour of climbing or walking would help make it leaner and better defined, it won’t.

Unfortunately, targeted fat loss is a myth, meaning that you can’t trim body fat in specific areas of your body.

You see, while training your muscles burns calories and builds muscle, both of which certainly can aid in fat loss, it doesn’t directly burn the fat covering them to any significant degree.

All you can do, then, is reduce your overall body fat levels and, as a result, every inch of you will lean out to one degree or another.

(You can also do a few things to accelerate the loss of “stubborn fat,” but that’s another discussion.)

The reason for this is fat loss occurs in a whole-body fashion.

You create the proper internal weight loss environment (a caloric deficit), which then reduces fat stores all over the body (although not equally — some areas of the body shed fat faster than others).

That’s why you can do all the crunches you want and never have a six pack or, in this case, all the butt exercises in the world and not have the derriere of your dreams.

That is, you can’t until you’ve reduced your body fat percentage to where it needs to be, and that’s more a function of proper dieting than anything else.

The bottom line is getting great glutes requires more or less the same process as any other body part:

Use proper training principles to build the right muscles up, and then use a proper dieting regimen to reduce your body fat percentage.

Do that and, voila, you now have a killer butt.

2. Sprints aren’t as great for building a butt as many people think.

Sprinters generally have great asses, which leads many people to assume that sprinting is the answer.

And they’re (mostly) wrong.

First, let’s not forget that many sprinters also lift weights, which is why they often have such impressively muscular physiques.

Sprinting alone doesn’t deliver results like that (check out the bodies of sprinters from a few decades ago, before track & field really caught on).

Now, that isn’t to say that sprinting doesn’t train the glutes, because it does.

It doesn’t, however, build the butt muscles as effectively as resistance training and also doesn’t preferentially reduce the fat covering them.

Moreover, it’s extremely high-intensity, which means the more you do, the more you increases the risk of injury and overtraining.

Now, don’t get me wrong — I’m a big fan of high-intensity interval training, but there are just better ways to train the glutes.

3. You don’t need to do a bunch of fancy exercises to get the butt you want.

“Muscle confusion” is a piece of marketing frippery that just won’t let die. And as long as it keeps selling pills, powders, and PDFs, we’ll keep hearing about it.

The truth, however, is constantly changing up your workout routine offers little benefit. In fact, it’s probably more harmful than helpful.

The key to muscle development isn’t variety of exercises but progressive overload, which you can learn more about here.

This applies to all weightlifting exercises, including “butt builders.”

Another thing you should know is the gluteus maximus is one muscle. Here’s how it looks:

There’s no such thing as “upper” or “lower” regions of the glutes or “glute-ham tie-in muscles” or anything other than what you see above.

Thus, when someone is throwing those types of terms around to try to sell you on their way of building a great butt, just know they’re either ignorant or lying.

Instead of trying to train nonexistent butt muscles in different ways, you need to focus on something much simpler:

Strengthening the gluteus maximus and minimus muscles along with the hamstrings.

And there it is: the “secret” to an awesome butt.

Give Me One Week In Your Inbox…

…and I’ll show you the best evidence-based ways to improve your body composition, develop your “inner game”, and optimize your overall health and well-being.


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Butt Building 101
How to Get a Bigger Butt

Most people make two major mistakes in their butt workouts:

  1. They mostly do the wrong butt exercises.

They spend far too much time on machines and isolation exercises and far too little time on compound movements like squats and deadlifts.

  1. They do too much high-rep training.

They train more to get a nice pump rather than to get stronger, which is one of the easiest ways to hit a plateau.

(This applies to every major muscle group in the body, by the way — not just your glutes.)

And when they start doing the opposite – more compound exercises than isolation, and more heavy training and emphasis on progressive overload over pump – they inevitably start seeing real changes in their butts (and entire physiques) for the first time in a long time.

This highlights one of the biggest lessons I’ve learned about weightlifting and building muscle naturally:

If you want to build muscle consistently and effectively, you want to focus on heavy (80 to 85% of your one-rep max) compound weightlifting.

In terms of butt workouts, that means your bread and butter is heavy barbell and dumbbell squatting and pulling, and your dessert is supplementary work like hip thrusts, glute kickbacks, and split squats.

And that’s exactly what I’m going to have you do in the workouts in this article.

Before we get to that, though, let’s talk diet.

How to Get a Bigger Butt in 30 Days
The Diet

You probably know that exercise alone isn’t enough to gain muscle and lose fat.

Ultimately, your success or failure is going to be decided by your diet.

If your body were a car, exercise is the gas pedal and diet is the fuel in the tank.

You have to step on the gas (exercise) to get moving (improve your body composition)…

…but how far will you get without enough of the right fuel?

My point is this:

If you know how to manage your fuel (diet) properly, building muscle and burning fat will be easy and straightforward.

If you don’t, it will be ridiculously difficult …if not impossible.

That’s why it’s not enough to just give you a 30-day butt workout routine. We need to set your diet up properly as well.

I break it all down in my in-depth guide to meal planning, which I highly recommend you read and implement in conjunction with the workouts.

If you don’t, you simply won’t get as much out of them as you should.

How to Get a Bigger Butt in 30 Days
The Exercises

Browse the Internet for opinions on the best butt exercises and you’ll quickly be overwhelmed.

I have good news, though:

Out of the hundreds you can choose from, very few are actually necessary for achieving your goals. Here they are:

  1. Squat
  2. Deadlift
  3. Romanian Deadlift
  4. Hip Thrust
  5. Lunge
  6. Bulgarian Split Squat
  7. Glute Blaster

Yup, that’s all you need. Forget the endless lunge and leg lift variations and everything else you see in those flashy Pinterest infographics.

Focus on getting stronger on those key movements above and your butt WILL grow bigger and better.

So, let’s take a closer look at how to do each of the butt exercises you’ll be doing in this 30-day routine.


There’s a reason why people with great physiques are always banging on about the importance of squatting regularly.

It’s just the single most effective movement for building total lower body strength and muscularity.

If you want great legs and a great ass, you want to take your squatting seriously.

There’s quite a bit that goes into a proper squat (this article will teach you what you need to know about proper form), but here are two key points that relate to butt building:

Squat deep to make your butt work even harder.

The deeper you squat, the more work your legs and butt have to do.

I recommend either full squats or parallel squats, but not half squats. Here’s a good example of proper depth:

A wider stance hits the butt more, too.

Research shows that, when squatting with relatively heavy weights, a wide stance increases the amount of activation in the quadriceps and glutes.

Practically speaking, this means adopting a stance that is about 125 to 150% of shoulder-width. Here’s a visual:


If I could only do one exercise every week it would be the deadlift.

It trains everything in your body but your pressing muscles, it builds a tremendous amount of whole body strength and power, and it heavily involves both the hamstrings and glutes.

It also lends itself particularly well to heavy lifting, which is crucial for building muscle as efficiently as possible.

Like the squat, the deadlift is a fairly technical lift that takes some practice to master. Click here to learn proper form.

And in case you’re wondering, research shows that conventional and sumo deadlifts are about equally effective for training the glutes so you can’t go wrong either way.

I prefer conventional deadlifting because of the increased range of motion (requiring more work to stand the weight up) but some people like to alternate between them and I don’t see anything wrong with that.

A key point worth calling out before we move on is the importance of full glute activation while deadlifting.

You should be squeezing your glutes as you lift the bar off the ground and should feel them especially involved in the upper half of the ascension and lockout.

This image shows both proper and improper lockout positions, which result in full and partial glute activation:

On the far left you can see the most common lockout mistake people make: the over-extension. This increases the risk of lumbar injury and reduces the amount of glute activation.

Moving right we see a good upright position at lockout but an over-zealous “chest out and shoulders back” position. Another common mistake.

Next on the mistakes is the shrugging lockout, which you want to avoid.

Last we see a proper lockout: upright position, no lumbar extension, no exaggerated chest puffing, and no shrugging. This is how you want to finish your deadlift.

Hip Thrust

The hip thrust is an awkward and embarrassing movement, but it’s also one of the best exercises you can do for isolating and overloading your glutes.

There’s a good reason you’ll you’ll find it just about every fitness competitor’s routine: it’s simple and it works.

There are tons of variations of hip thrusts that you can do but the barbell, band, and single-leg variations are what you want to focus on.

Here’s how to do the barbell hip thrust:

And here’s how to do the band variation:

And last but not least, the single-leg hip thrust:

(If you gym doesn’t have the proper setup for this, you can do a single-leg glute bridge instead.)


Although the lunge isn’t normally thought of as an effective butt exercise, research shows the glutes are very involved with pulling you back to a standing position.

Here’s the traditional forward lunge:

If you can’t do that due to knee issues, try a reverse lunge instead:

While I personally prefer barbell lunges, dumbbell lunges work well too:

Romanian Deadlift

The Romanian deadlift is a deadlift variation that particularly targets the hamstrings, making it a worthy addition to a glute routine.

(Remember the backside that you want is going to require both glute and hamstring development.)

Here’s how to do it:

Bulgarian Split Squat

Next on our short list of the best butt exercises is another type of squat: the Bulgarian split squat.

This lunge-like movement is very effective for targeting the quads and glutes and here’s how it works:

Glute Blaster

Most workout machines suck. They’re not as safe as many people think and you’ll get more out of free weight movements.

That said, the “Butt Blaster” is a good piece of equipment. It allows you to safely perform a glute-targeted movement that can’t be easily replicated with free weights.

Here it is:

How to Get a Bigger Butt in 30 Days
The Workouts

We’ve covered a lot so far — the ideal approach to butt building, the physiology of muscle growth, how to eat right, and the best butt exercises for gaining muscle and strength.

It’s now time to hit the gym and make some butt gains!

Step one is outlining our goal for the next 30 days, and that’s focusing the majority of our time and energy on maximizing glute growth.

As you’ll see, we’re not going to neglect the rest of the body, but we’re going to dial everything else back (reducing both intensity and volume) so we can really hammer our posterior chain for a month.

That’s why this is a 30-day program, by the way.

It’s not a balanced whole-body routine that you should do for an extended period of time — it’s a tool you can use periodically to “shock” your bum into growing and, once that has been accomplished, that should be returned to the toolbox.

So, here’s the workout plan:

Day 1

Lower A

Barbell Back Squat

Warm up and 3 sets of 4 to 6 reps

Romanian Deadlift

3 sets of 8 to 10 reps

Barbell or Band Hip Thrust

3 sets of 8 to 10 reps

Day 2

Upper A

Incline Barbell Bench Press

Warm up and 3 sets of 4 to 6 reps

Close-Grip Bench Press

3 sets of 8 to 10 reps

Seated or Standing Military Press

Warm up and 3 sets of 8 to 10 reps

Dip (Chest Variation)

3 sets of bodyweight to failure

(Not sure how to do these exercises? Check out this article.)

Day 3

Lower B


Warm up and 3 sets of 4 to 6 reps

Barbell or Dumbbell Lunge

3 sets of 8 to 10 reps

Single-Leg Hip Thrust or Single-Leg Glute Bridge

3 sets of bodyweight to failure

Day 4


Day 5

Lower C

Barbell Back Squat

Warm up and 3 sets of 8 to 10 reps

Bulgarian Split Squat

3 sets of 8 to 10 reps

Glute Blaster or Hip Thrust

1 set of 8 to 10 reps

Day 6


Day 7


Take measurements, do four weeks of those workouts, and measure again. I promise you that your butt will be bigger.

(I also recommend that you take a week to deload before resuming your normal training as your body will probably need a break.)

A few points to keep in mind while you’re doing these workouts…

Rest 3 minutes in between your 4-to-6-rep sets and 2 minutes in between your 8-to-10-rep sets.

This will give your muscles enough time to fully recoup their strength so you can give maximum effort each set.

You don’t have to push to absolute muscle failure every set, but you need to come close.

The subject of whether to train to failure (the point at which you can no longer keep the weight moving and have to end the set) or not is a contentious one.

Experts disagree left and right, legit-sounding scientific arguments can be made for a variety of positions, and many people report success with many different approaches.

Well, I break it all down in this article, but here’s the long story short:

We should be training to failure, but not so much that we risk injury or overtrain.

Exactly how much that amounts to will vary from person to person.

Personally, I never train to absolute failure for more than 2 to 3 sets per workout, and never on the squat, deadlift, bench press, or military press as this can be dangerous.

Furthermore, I don’t recommend you train to failure when you’re using very heavy loads (1 to 4 rep range).

Instead, the majority of your sets should be taken to the rep preceding failure (the last rep you can perform without assistance).

If you’re new to weightlifting, finding this point will be tricky, but as you get used to your body and your lifts, you’ll get a feel for it.

Once you hit the top of your rep range for one set, you move up in weight.

For instance, if you squat 6 reps on your first 4-to-6 rep set, you add 5 pounds to each side of the bar for your next set and work with that weight until you can squat it for 6 reps, and so forth.

What about abs and cardio?

If you want to add some ab/core work into the program, you can. This article will help.

You can also do cardio in addition to the weightlifting, but given the amount of lower body work you’re going to be doing, you need to take it easy so you don’t cut into your recovery.

Everyone’s body is different in terms of resilience, but I personally wouldn’t do any HIIT while doing this routine. I would stick with a couple hours of walking or light rowing or cycling per week.

What About Supplements?

I saved this for last because, quite frankly, it’s far less important than proper diet and training.

You see, supplements don’t build great physiques–dedication to proper training and nutrition does.

Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.

Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.

The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.

As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.

Finding high-quality, effective, and fairly priced products has always been a struggle, though.

That’s why I took matters into my own hands and decided to create my own supplements. And not just another line of “me too” supplements–the exact formulations I myself have always wanted and wished others would create.

I won’t go into a whole spiel here though. If you want to learn more about my supplement line, check this out.

For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your butt (and other) workouts.


Creatine is a substance found naturally in the body and in foods like red meat. It’s perhaps the most researched molecule in the world of sport supplements–the subject of hundreds of studies–and the consensus is very clear:

Supplementation with creatine helps…

  • Build muscle and improve strength,
  • Improve anaerobic endurance
  • Reduce muscle damage and soreness

You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. People with kidney disease are not advised to supplement with creatine, however.

If you have healthy kidneys, I highly recommend that you supplement with creatine. It’s safe, cheap, and effective.

In terms of specific products, I use my own, of course, which is called RECHARGE.

RECHARGE is 100% naturally sweetened and flavored and each serving contains:

  • 5 grams of creatine monohydrate
  • 2100 milligrams of L-carnitine L-tartrate
  • 10.8 milligrams of corosolic acid

This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.

Protein Powder

You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.

That’s the main reason I created (and use) a whey protein supplement. (There’s also evidence that whey protein is particularly good for your post-workout nutrition.)WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy.

I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.

Pre-Workout Drink

There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides and potential risks, however.

Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.

Many others don’t even have stimulants going for them and are just complete duds.

Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA.

Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.

The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.

And that’s why I made my own pre-workout supplement. It’s called PULSE and it contains 6 of the most effective performance-enhancing ingredients available:

  • Caffeine. Caffeine is good for more than the energy boost. It also increases muscle endurance and strength.
  • Beta-Alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-induced fatigue, improves anaerobic exercise capacity, and can accelerate muscle growth.
  • Citrulline Malate. Citrulline is an amino acid that improves muscle endurance, relieves muscle soreness, and improves aerobic performance.
  • Betaine. Betaine is a compound found in plants like beets that improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.
  • Ornithine. Ornithine is an amino acid found in high amounts in dairy and meat that reduces fatigue in prolonged exercise and promotes lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen).
  • Theanine. Theanine is an amino acid found primarily in tea that reduces the effects of mental and physical stress, increases the production of nitric oxide, which improves blood flow, and improves alertness, focus, attention, memory, mental task performance, and mood.

And what you won’t find in PULSE is equally special:

  • No artificial sweeteners or flavors..
  • No artificial food dyes.
  • No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like…if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver…then you want to try PULSE.

The Bottom Line on Getting a Bigger Butt

As you can see, building a bigger and better butt is pretty straightforward.

You hit it with a lot of heavy lifting. You do the right exercises. You eat enough food, sleep enough, and, if you want an easy boost, take the right supplements. And your body takes care of the rest.

Happy training!

Want More Workouts?

How to Get Bigger and Stronger Shoulders in Just 30 Days

How to Get Bigger and Stronger Biceps in Just 30 Days

How to Get Bigger and Stronger Triceps in Just 30 Days

How to Get a Bigger and Stronger Chest in Just 30 Days

How to Get Bigger and Stronger Legs in Just 30 Days

How to Get a Bigger and Stronger Back in Just 30 Days

What’s your take on getting a bigger butt? Have anything else to share? Let me know in the comments below!

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In this article I touch on a few ways that you can get a bigger butt, and in particular I wanted to clear up exactly what effect exercise can have on your butt. Exercise can cause you to lose weight, but it can also help you tone up or even bulk up (if you’re a guy). So, will exercise make your butt bigger or smaller? Confused yet?

As you’ll learn from this article, it all depends on what kind of exercises you do and what kind of program you follow.

Want Attention From the Opposite Sex?

One way to do it, is to craft yourself some buns of steel. Butts have been, are, and always will be, sexy – and having a nice one will get you some very positive attention and most likely many secret admirers.

If you’re a guy, you need to understand that women do like men’s butts, probably a lot more than they let on!

If you’re a girl, then just trust me. I have a sneaking suspicion that guys definitely like female butts. I highly doubt that a nice booty would ever not be appreciated, and its not unheard of for a fantastic butt to even get its owner noticed from across a crowded room.

“Does my butt look big in this?”

Remember when women used to be worried about their bottoms looking too large?

Seems like an age ago, right? These days though, it is all about dat booty – and the bigger and more bootylicious, the better.

The Price We Pay For Booty Beauty

There are several ways to make your butt bigger, from surgery, to butt enhancing pills and creams, to diet and exercise – but not all of them are necessarily healthy or effective.

Just look at some of the horror stories you see in the news about people dying from botched butt implants, and you’ll see that some have paid the ultimate price in their quest for a beautiful booty.

But it doesn’t have to be that way. Exercise is probably the cheapest and safest way to get a bigger butt that is also effective.

The Effect of Exercise on the Butt

Exercise for a smaller butt

If you’re used to hearing about how exercise will help you lose weight and slim down, then you’re probably not sure what I’m talking about when I ask if exercise can make your butt bigger.

Typically exercise can make you lose weight if you are doing exercises that end up burning more calories that you take in o your body through food. In these cases, exercise can result in a smaller butt as you lose weight from your whole body. It is generally agreed in the scientific community that you can’t spot reduce fat (meaning remove fat from a specific area by doing targeted exercises in that area – sit ups won’t help you lose fat off specifically your stomach for example).

However, there are programs out there to help shape a better butt that are centered around weight-loss. Try My Bikini Butt as an example.

Exercise for a bigger butt

So, what about getting a bigger butt? Can Exercise help achieve this goal?

The answer is yes – exercise can make your butt bigger, if you do the right kind of exercises, and follow the right kind of program. Think of a bodybuilder – they basically build a larger body through exercise by performing exercises that will increase the size of their muscles.

The butt has one of the largest muscles in the human body – the gluteus maximus. In fact, your butt is made up of several gluteus muscles often referred to as just ‘the glutes’.

Enlarging your glute muscles will make your butt larger and appear bigger. Large muscles are strong muscles, and strong muscles are built through exercise.

So, What Type of Exercises Will Make For a Bigger Butt?

To get a bigger butt through exercise, you need to do the right kind of exercise. You my friend, are now a bodybuilder – a butt bodybuilder, if you will.

This means you need to adopt bodybuilding techniques when it comes to exercise. The basic principle is this – get stronger. A stronger muscle is a larger muscle, and that’s going to give you the bigger butt that you desire.

The secret to getting stronger is progressive overload – doing more every time you exercise, and beating your previous session.

To give you an idea, the types of exercises that will build you a bigger butt are any of the following:

  • Glute Bridges
  • Hip Thruts
  • Squat
  • Deadlift
  • Lunges
  • Donkey Kicks
  • Reverse Hyperextensions
  • Hill Sprints

This list is non-exhaustive, and of course, there are other exercises out there that can also help you get a bigger butt.

The types of exercises that probably won’t do so well in helping to get you a bigger butt are:

  • Walking
  • Jogging
  • Upper body exercises (obviously)
  • Poorly-performed compound exercises

Any exercises that don’t cause a great deal of glute activation are not going to really help you get a bigger butt, as they are not challenging the glute muscles (remember progressive overload?), so there is no stimulus for the muscles to get stronger and hence larger.

Planning Your Bigger Butt Exercise Program

So now that you know that exercise can give you a bigger butt, and you know what types of exercises will give you a bigger butt, how do you go about actually putting a plan together to help you achieve the gains that you’ve always wanted?

You can easily throw together your own training program using the principles of progressive overload and see good results, provided you push yourself to new limits each workout and also have a good amount of glute activation.

If you have access to a personal trainer, I would recommend discussing your goals with them and asking them to help you put together a plan. Be on the lookout for what kind of exercises they have planned for you, and make sure that the workout program they recommend incorporates the progressive overload principle as well as exercises that will give you the glute activation that is required.

Don’t Waste Your Time

You don’t need to spend a lot of money on fancy workouts and equipment or fad programs to be able to achieve your goals. Consistency and hard work will get you the results you desire, as long as the plan you are following is sound.

Unfortunately, it is very possible to waste your time by either following the wrong type of program, or not performing the right exercises, or having the right nutrition to see the results you want. This is why it can pay to get the advice and/or opinion of an expert up front, and be very clear on your goals.

The best resource I have found so far when it comes to sculpting a better and bigger butt through exercise is this excellent book which lays it all out for you – exercise, nutrition, activation, workout plans – the whole deal.


Exercise is without a doubt the healthiest and cheapest way to make your butt bigger, and it can be highly effective.

Okay, so your results may not be instant (if you’re looking for a quick-fix then maybe butt enhancing underwear is more your style), but you will see a whole range of other benefits by taking exercise as your main approach. An example of these benefits are everything becoming a whole lot firmer, tighter and better looking in general!

You can build a bigger butt through your own exercise program but be wary of wasting time and effort if you are not sure exactly what kind of exercises you need to be performing, how often, and how often and what types of food you should be eating.

If you want to build a bigger butt through exercise then it is essential to have the correct plan in place, one that you know will work. If you want to get started straight away without too much fuss or upfront time investment, try the Bigger Better Butt program which teaches you just 4 exercises but also how to do them so that you can get maximum booty size gain!

Will Exercise Make Your Butt Bigger? Tagged on: bigger butt exercise

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