Many women, and more than a few men, want a bigger booty. Also known as your butt, bum, or glutes, your booty is actually a large, powerful muscle called your gluteus maximus. Located on the back of your hips, its main job is extending your thigh behind you. And you thought it was just something to sit on!
If you want to know how to build a bigger booty, you’ve come to the right place. Follow the tried-and-tested information in this article, and you’ll be well on the way to sculpting the butt of your dreams.
Unfortunately, building the perfect rear takes time, so you’ll need to commit to the process. You’ll also need to combine exercise with diet to achieve the best possible results. But, if you follow our guidance, you will reach your goals in the shortest amount of time.
So, if you are ready, let’s get to work!
The Best Butt Building Exercises
While there are lots of exercises you can use to build a bigger butt, some are better than others. Here are ten of the very best!
- Squats – this classic exercise is one of the best booty-building exercises around. You can do it with a barbell, dumbbells, or just your bodyweight. Simply step out, so your feet are shoulder-width apart, toes turned slightly outward. Bend your legs and squat down until your thighs are roughly parallel to the floor. Stand back up and repeat. Do not round your lower back as doing so may lead to injury.
- Lunges – with lunges, you work one leg at a time, which makes them a great exercise for identifying and fixing left-to-right strength imbalances. They are also good for mobility and balance. Stand with your feet together and your arms by your sides. Take a large step forward, bend your legs, and lower your rear knee to within an inch of the floor. Push off your front leg to return to the starting position and then repeat with the other leg. Hold dumbbells in your hands to make this exercise even more challenging.
- Lateral lunges – like regular lunges, lateral lunges are great for your booty, but they are also good for your inner and outer thighs. To do this exercise, step out to the side instead of forward. Bend your leading leg while keeping the other one straight.
- Bulgarian split squats – if you’ve mastered lunges, this is the next exercise for you. It’s more demanding but also more effective. Stand with your back to a knee-high bench. Bend one leg and place your foot on the bench behind you. Hop forward into a lunge. Bend your legs and lower your rear knee down to within an inch of the floor. Stand back up and repeat. Do the same number of reps on each leg.
- Deadlifts – when it comes to effective butt building exercises, deadlifts come a very close second to squats. They also teach you the correct way to lift heavy objects off the floor while keeping your lower back safe. Stand with your feet about hip-width apart, toes under your barbell. Bend down and hold the bar with a shoulder-width, overhand grip. Straighten your arms, lift your chest, drop your hips, and slightly arch your lower back. With your abs braced, drive your feet into the floor and stand up. Do not allow your lower back to round. Lower the weight back to the floor and repeat.
- Romanian deadlifts – while it’s unclear what this exercise has to do with Romania, it’s still an excellent booty-building exercise. To do it, stand with a weight in your hands and your feet about hip-width apart. Bend your knees slightly, push your hips backward, and hinge forward to lower the weight down the front of your legs. Do not round your lower back. Stand back up and repeat.
- Single-leg deadlifts – this exercise is similar to Romanian deadlifts but works one leg at a time to increase glute activation and improve your balance. Extend your non-working leg out behind you to maintain stability.
- Glute Raises – this simple exercise is a great glute builder, but, best of all, it places almost zero strain on your lower back. Lie on your back with your legs bent and feet flat on the floor. Drive your feet into the floor and lift your hips up toward the ceiling. Lower your butt back to the floor and repeat. Make this exercise more challenging by holding a weight across your hips.
- Donkey Kick – bodyweight-only exercises like donkey kicks are ideal for home exercisers. To do this exercise, kneel on all fours and lift and bend one leg, so the sole of your foot is facing the ceiling. Extend your leg as high as you can without over-arching your lower back. Lower your knee down toward the floor and repeat. Remember to do the same number of reps on each leg.
- Fire Hydrant – another bodyweight exercise, this move targets your outer hips and thighs, as well as your butt. Kneel on all fours and then lift your leg up and out to the side while keeping your knee bent. Imagine you are a dog cocking his leg against a fire hydrant to pee! Lower your leg and repeat.
Butt Building Workout program
While all of the butt exercises described above will help build the booty of your dreams, you’ll get even better results if you follow a structured program. Not sure where to start? Try this one on for size!
|2||Single leg deadlifts||2-4||12-20||60-90 seconds|
|3||Glute raises||2-4||12-20||60-90 seconds|
|4||Fire hydrants||2-4||12-20||60-90 seconds|
Do this workout 2-3 times per week on non-consecutive days, i.e., Monday, Wednesday, and Friday. You’ll get even better results if you combine it with exercises for your upper body, as well as cardio and core training.
Other tips for Booty Gains
Get even more from your booty-building workouts by following these bonus tips!
You are what you eat, and if you want to build your butt and stay fit and healthy, your diet should be healthy too. Your booty is a muscle, and that means you need to follow a bodybuilding-type diet that’s high in protein, complex carbohydrates, and healthy fats. It should also consist mainly of natural foods. For example:
- Breakfast – oatmeal and berries, eggs
- Lunch – chicken salad with brown rice
- Dinner – grilled fish, sweet potatoes, and spinach
- Snacks – natural yogurt, cottage cheese, nuts, jerky, or boiled eggs
While no supplement will work if you don’t exercise and eat right, they can help you make faster progress if your workout and diet are consistent. Good choices include:
- Protein – your body needs protein for muscle repair and growth. Chicken, fish, beef, eggs, and dairy as all good sources, but it’s not always practical to eat these foods. A protein shake or bar means you can consume protein on the go, and you’ll find it easier to hit the recommended one gram of protein per pound of body weight needed to muscle growth.
- Pre-Workout – building a bigger booty takes effort, but we all have days when the last thing we feel like doing is working out. Pre-workouts are supplements packed with a range of compounds that will energize your body and focus your mind so that you have a good workout even if, 30 minutes before, you didn’t feel like exercising at all.
- Creatine – arguably the most researched sports supplement on the planet, creatine is useful for increasing strength and stamina so you can work out harder and longer than usual. Creatine also speeds up recovery between sets and workouts. All you need is five grams per day.
Reasons to Build a Bigger Booty
People want a bigger booty for a variety of reasons, so here is a list of benefits of pumping up your glutes.
- Appearance – at the risk of sounding shallow, a lot of people want a bigger booty because they want to look better. A firm, shapely butt looks good in jeans or a swimsuit and is one of this season’s “must-have” fashion accessories. Butts are definitely in right now, and a lot of celebrities are known for their shapely rear-ends.
- Performance – as already mentioned, your glutes are a powerful muscle, and their main job is extending your thigh to the rear, a movement properly called hip extension. Hip extension is an integral part of all running, kicking, and jumping activities, which means it’s crucial for all athletic endeavors. If you play sports, you NEED to work on your booty as doing so will have a significant impact on your performance.
- Lower back health – bending down and then picking heavy objects up from the floor involves a lot of glute activity or, at least, it should. If you have weak glutes, your lower back will end up taking the brunt of the load, and that could increase your risk of injury. Strong glutes make bending and lifting much safer and less stressful for your lower back. Less low back pain? Sign us up!
- Better posture – sitting down all day can make your booty weak and flaccid. This can affect your posture and, especially, your lumbar curve. A stronger butt, combined with a well-conditioned core, can help alleviate the problems associated with spending long periods sat down, and improve your posture. Sitting and standing in good posture takes stress off your body and will improve how you look and feel.
Building a bigger booty will take time, effort, and commitment, but it’s still something that most exercisers can achieve. However, to reach your goal, it’s crucial you adopt a holistic approach and combine exercise with a healthy diet, the right supplements, and also get plenty of rest and sleep too. If you don’t, you could end up wasting a whole lot of time.
Building a bigger booty will not just affect how you look, it can also change how you feel, and even how you perform if you play sports. It’s good to know that there are so many benefits to training your butt!
Of course, your glutes are just one of 206 muscles in the human body, and while it’s fine to emphasize or even prioritize your butt, you should not neglect the rest of your body. Your upper body and core are equally important, and cardio fitness and health are more valuable still. After all, it’s your heart and lungs that keep you alive.
Armed with all the information in this article, you have everything you need for a successful booty-building journey. So, what are you waiting for? Get started!
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When it comes to building your butt muscles, we've covered the top exercises and a workout guide!