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Last updated: August 19, 2022 One of the most common questions asked by many women (and some men) as they go about their program is how to build a bigger butt fast. Whether you've been genetically cursed with a flat butt or simply want to increase this area's tone and muscle definition, the great news is that the right glute exercises can certainly help. Let's dive into our research-based guide and find out the right exercises to target this area, how to structure your nutrition protocol to meet your butt-building needs, and how to be patient as the process unfolds and you build muscle. Summary of the Key Findings:
Reasons to Build a Bigger ButtRemember, building a bigger gluteus maximus and gluteus medius isn’t just about aesthetics. Building a bigger booty also adds functional strength as well.
Fundamentals of Building a Bigger ButtBuilding a bigger bum requires three main things: a healthy diet, progressive overload in your bum exercises, and rest.
The Best Butt Building ExercisesWhen it comes to strength training for your booty building plan, you’ll want to focus on exercises that, for the most part, recruit the largest muscle fibers possible within your glutes. Here are the top moves that will quickly help you build and bulk up your booty faster. 1. SquatsSquats activate every single muscle in the lower body and part of the upper body as well. They're one of the best exercises if you want to naturally boost your testosterone and get a bigger butt. To take your squat position further, you could get yourself a pair of women's weightlifting shoes. You can do your squat exercises and butt workouts at home and there are so many squat variations that you'll never get bored of this exercise.
2. DeadliftsNext up on the workout list for bigger bum is deadlifts. Stiff-leg or traditional deadlifts are both great for working to get a bigger booty as well as targeting your lower back. The primary difference between these butt exercises is that traditional deadlifts will also work your quads, while stiff-leg deadlifts work only your hamstrings and glutes.
Tip: Weightlifting belt can help improve your core and stabilize your spine, allowing you to lift heavier. 3. LungesLunges are another excellent booty building workout. These can be walking lunges, stationary lunges, or reverse lunges. To really target your booty, you’ll want to place the weight across the back (rather than holding them down by your sides). These are also great for your adductors.
4. Split SquatsSplit squats are another terrific lower body, booty building workout to include in your program for better glute and leg muscle growth. To get the most out of this workout, lace a dumbbell across your back for this one and think of pushing up through the heel.
5. Glute RaisesA barbell hip thrust or glute raise isn't quite as compound as the previous moves, so they will isolate the glutes better (while also still slightly working the hamstrings). This workout can be done with weights (often referred to as hip thrusts) or without (aka glute bridge or raise) across your lap depending on your own individual strength level.
6. Romanian DeadliftsTo target your posterior chain (hamstrings, glutes, and back) – the Romanian deadlift is the perfect workout. It targets your legs and glutes instead of your back. To start, you’ll need a weight bar. You can add weights or just use the bar.
7. Butt BlasterResistance band butt blaster (also called the donkey kicks) is a unique way to strengthen your hamstrings and glutes without putting your weight on your knees. Donkey kicks can also be done with a leg curler machine or no resistance band at all. This exercise also activate the gluteus medius, a muscle deep to the gluteus maximus that works to abduct the hip width.
How To Create Big Butt Workout PlanNow that you know all the main exercises to perform to get a bigger booty, let’s talk about how to structure these butt exercises for an effective bigger bum workout routine program. Let’s give you a few gluteus maximus and gluteus medius building protocols. Day 1 - Workout A
Day 2 - Rest Day 3 - Rest Day 4 - Workout B
Day 5 - Rest Day 6 - Rest Day 7 - Rest Advance Training Tips1. Rep Ranges
For heavy compound exercises, the optimal muscle growth results come from a rep range of 8-12. This will also help kick-start your metabolic rate, allowing fat burning to take place. For the isolation moves such as glute raises and clamshells, challenge yourself to take this rep range up to 15-20, depending on various factors, such as your hip width. 2. Rest Between SetsAllow 30-60 seconds between each routine to keep your heart rate up and ensure that you are developing the level of muscle fatigue necessary to challenge the body and promote optimal progress. 3. FrequencyYou should be targeting your bum at least twice per week or every 3-4 days to see results. More than that might prevent your body from fully repairing and building new muscle. It’s during this recovery phase that you are growing stronger and gaining that shape to the muscle you want. 4. Good FormGood form is essential to strength training. At best, bad form targets the wrong muscle groups. At worst, it can cause strain or injury Between each rep, be sure that you’re keeping good form by fixing your posture and adjusting the difficulty if need be. When doing bum building exercises - focus on squeezing the glutes and you will get better results in terms of muscle growth. A personal trainer can help you improve your form during the training process and provide alternative exercises if you have health or range of movement limitations. Diet to Help Increase Butt SizeFirst, determine your goal for your buttocks.
As a general guideline:
Even if your goal is to gain weight, this doesn’t mean you should be eating unhealthy foods. CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! → If you put high quality foods into your body, you’ll get high quality results, meaning you’ll gain muscle, not body fat.
If you track your calories and strive for a good balance between the two nutrients, you can be rest assured that you are providing what your body needs, nutritionally speaking, to build a bigger bum. Learn additional tips here by watching this video: SupplementsSupplements aren’t 100% necessary for muscle building – but if you have any doubt that you’re not getting enough protein a day, or feel that you’re lagging in your exercises, supplements can help give you the leg-up you need. 1. ProteinMany girls think that drinking protein powder will make them big and bulky, but this is really not the case. Getting sufficient protein is essential for building muscle. But getting enough protein from real food can be a pain so I like to opt for protein powders (or protein bars) as they're very convenient and easy. I can get 20g+ of protein in one easy hit. 2. Pre-Workout SupplementsPre-workout supplements for women focus on making your body fully prepared to make the most of your gym time. Your body needs to have energy available, be able to provide increased blood flow, and fight lactic acid build-up. 3. CreatineCreatine is a naturally occurring substance in the body. Taking this supplement boosts the production of adenosine triphosphate (ATP) – which helps your body contract muscles. When combined with heavy resistance training leads to enhanced physical performance, fat free mass, and muscle morphology. Additional Tips1. Sleep at Least 7 HoursNo amount of supplements can make up for lack of sleep. Enough sleep is important for optimal body function – but it’s also when the body repairs muscles. 2. Wear High-Waisted Pants/ShortsWearing higher-waisted pants or shorts to the gym gives your bum a nice shape, and it might help you keep your back straight during exercises too. 3. Drink a Lot of WaterKeeping hydrated keeps you energized, and helps you sweat which keeps your body regulated during exercise. Post-workout, it helps your muscles repair and flushes out toxins getting in the way between you and your dream booty. FAQsHow Much Time Will It Take for My Buttocks to Get Larger? It should take around three weeks for your buttocks to get larger, given that you follow our tips. Of course, results will vary based on your diet and exercise routine. Is It Possible to Get a Bigger Bum in a Week? No, it's not possible to get a bigger bum in a week. It takes at least three weeks for glute muscles to grow with constant effort. Can I Get Bigger Buttocks Fast Without Exercise? No, you can't get bigger buttocks fast without exercise unless there's plastic surgery involved. The Bottom LineSo there you have your complete guide on how to build a big booty and stronger glutes. Depending on where you are starting, expect it to take 4-8 weeks of consistent effort before you start noticing changes taking place. If you work hard though, you’ll notice your bum is looking bigger, feeling harder, and you’ll gain functional strength in your lower body as well, especially your legs. About The Author Certifications: AF Education: Indiana University School-Physical Ed Lives in: Carmel, Indiana Tracy is a fitness trainer dedicated to promoting a healthy and well-balanced lifestyle. She was a track-and-field athlete during high school, but during her post-college years, her weight skyrocketed due to lack of discipline. Now, she's helped thousands of individuals achieve their fitness goals. How can I get a bigger booty fast?But how to get a bigger butt fast? Well, you need to grow your glute muscles and increase the fat layer (1).. Squats. Save. ... . Barbell Squat. via GIPHY. ... . Plie Squat. Save. ... . Weighted Lunges. ... . Weighted Glute Bridge. ... . Single-Leg Bridge. ... . Donkey Kicks. ... . Kettlebell Swings.. How many days does it take to grow a booty?Patience and consistency is absolutely KEY when it comes to growing your glutes! Building muscle is a slow process, but with your diet and training on point, you will start to see results typically around 8 weeks or even longer in some cases.
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