Want a Bigger Butt? Here's Your Super-Simple Workout and Food Plan
Woman working out to get a bigger butt
If only the way to get a bigger butt was to double down on junk food. Of course, the reality is that it isn’t that easy. Typically, weight gain means every part of the body becomes bigger while weight loss means the whole body—including the butt—gets smaller. Whether you’re lean and want to increase your backside or you’re losing weight but want to maintain your curvy butt, getting there is tricky.
Consider this your ultimate guide for getting a bigger butt. Here, registered dietitians and personal trainers detail exactly how to do it in a realistic way. From what to eat to the exact exercise moves to do at the gym, it’s everything you need to know about how to safely and effectively get a bigger butt.
Related: 40 Trainer-Approved Butt-Lifting Exercises to Help Get Your Strongest Glutes Ever
Exercises for a Bigger Butt
Personal trainer and registered dietitian Kylie Churnetski, RD, CPT, NBC-HWC, RYT, says that getting a bigger butt comes down to three points: regularly doing exercises that target the glutes, eating enough calories to support muscle growth and making sure the meals you eat after working out are high in protein.
In terms of physical activity that can help increase your backside, registered dietitian and certified personal trainer Elizabeth Brown, RD, CPT, says one good place to start is to stand more than you sit. “Standing involves the use of your glutes, or glute complex; a combination of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus. Also involved in standing are the quadriceps and your hips. [In contrast], sitting on your butt all day causes your glutes and legs to shrink making them weaker,” Brown explains.
Both experts say that there are many workout moves that target the glutes, which is key for getting a bigger butt. Here are the top moves they say to do regularly:
Squats
You knew this was coming right? “Squats can be performed with or without added weight. When a barbell is placed across the upper back, these are referred to as back squats,” Brown says, adding that back squats are a great move to do regularly.
To do a proper squat correctly, Brown says to keep your feet shoulder-width apart. On your way down, control your descent, making sure it’s not erratic. Then, with just as much control come back up slowly. Do four to five sets of six to eight reps.
Glute bridge
As you can tell from the name, this is another workout move that targets the glutes and is one Brown recommends for getting a bigger butt. Here’s how she says to do it: Lie on your back with your knees bent, feet hip-width apart, toes pointing forward and your heels six to eight inches from your glutes. Place your arms by your side, with your palms facing down or hands interlaced. Raise your hips as high as you can without arching your back. The goal is for your body to be in a straight line from your knees to your hips to your shoulders. Squeeze your glutes at the top, holding for a count of two. Slowly lower the hips while keeping the tension in the glutes on the way down. Perform two sets of 12.
Hip thrusts
Brown says that the glute bridge is the perfect setup for another effective exercise move: hip thrusts. “Hip thrusts are a pulsing glute bridge with a weighted barbell on your hips,” she explains. Choose a weight that’s challenging, yet comfortable for you. Do three sets of 10 to 12 reps.
Clamshells
One exercise move for a bitter butt Churnetski recommends is clamshells. To do it, lie on your side. Stack your hips and knees on top of each other. Bend your knees. While keeping your knees together, lift your top knee as far as you comfortably can. Repeat for 12 to 15 reps. Then, repeat on the other side.
Donkey kicks
Another move Churnetski recommends is to do donkey kicks by getting down on all fours, with your palms and knees on the floor. Then, lift your left leg straight up as if you were going to put your left foot flat on the ceiling. Repeat 12 to 15 times. Then, switch legs.
Related: 10 Simple Butt Workouts At Home That Will Give You the Strong, Toned Backside You Always Wanted
What To Eat if You Want a Bigger Butt
Both experts emphasize that when it comes to getting a bigger butt, what you eat is just as important as what you do at the gym. “Since the gluteus maximus is one of the largest muscles in the body, it requires lots of fuel to grow. No starvation diets here. You must eat,” Brown says, adding that it’s important to prioritize protein.
“When you exercise, you tear down your muscles. Those muscles require protein to rebuild them to be better, stronger and more resilient. If you’ve really put your glutes to the test, your metabolism will respond. Your body will help ensure your glutes are built up a little more each time you train and eat so that the next time you train, your glutes can better handle the challenge,” Brown says.
Churnetski agrees, saying to prioritize high-protein foods you like the taste of. Ideally, she says to aim for at least 30 grams of protein at each meal. Some examples of healthy protein sources include grilled chicken, tofu, beans, lentils, eggs, chickpeas, fish, nuts and seeds.
Brown says it’s important to pair your protein with carbohydrates, which are crucial for workout recovery. Some foods, she says, naturally contain both protein and carbs. This includes foods like beans, lentils and chickpeas. If the protein in your meal or recovery snack doesn’t naturally contain carbohydrates, some examples of carbohydrates to pair with it include brown rice, sweet potatoes, oats and quinoa.
Remember: Getting a bigger butt is not about severely restricting calories and it’s also not about filling up on junk food. Prioritize protein at meal and snack time while still making sure you meet your other nutrient goals and focus on workout moves that target your glutes. Slowly but surely, you’ll see the progress.
Next up, find out if you can eat too much protein.
Sources
Kylie Churnetski, RD, CPT, NBC-HWC, RYT, registered dietitian and certified personal trainer
Elizabeth Brown, RD, CPT, registered dietitian and certified personal trainer
