How To Build A Bigger Butt - Top Tips For A Fuller Booty!

Published by Acacia
Last Updated on October 15, 2020

Everybody strives to feel good in their body and for some people that means having certain physical aesthetic goals. One way to achieve that feel good feeling? Filling out your butt!

There are countless myths on the internet on how exactly to get a bigger booty but most of the time those methods do not work and before you know it you've exhausted yourself and are close to giving up. That is why we have put together some simple top tips on how to reach your peak butt aesthetic.

What Muscles Do I Need To Target?

Plenty of people just assume that with a few squats thrown into their workout routine they will have a bigger butt in no time, but that simply is not true. You need to target the right muscles in order to get that fuller look through cardio and other focused exercises. Here are the three predominant muscles that you need to tailor your workout towards:

  • Gluteus maximus - The muscle that people thought was always hilarious in science class is actually the most important muscle for making your butt look fuller as it is the biggest muscle in your butt.
  • Gluteus medius - Located more to the sides of your butt, if you want to achieve that full, rounded look then it is important to work out these muscles.
  • Gluteus minimus - While the medius is located higher than the maximum, the minimus is located lower and also contributes to the fuller look of your booty when worked properly.

Improving Your Diet

Much like any physical aesthetical goal, you need to eat the right foods and provide your body with the right nutrients in order to fill out the areas you want or get rid of fat where you do not want it.

Focus On Protein

Your butt is made up of muscles, as we have discussed, so in order to achieve the rounder, fuller look, you need to adjust your diet as if you were building muscle.

Changing your diet can be a scary idea, but the chances are that you already eat a whole range of different proteins on a daily basis without even trying. All you really need to do is swap out some of the fattier foods for foods that are high in protein.

For example, instead of having an avocado bagel why not change to salmon or eggs on toast, both of which have a very high protein count. Other high protein foods include:

  • Chicken
  • Beef
  • Tuna
  • Cottage cheese

If you are not able to take high protein foods due to dietary needs then there is the alternative choice of supplements. Just be sure to double check the label's as some protein supplement brands are full of sugar and have very little nutritional benefit.

Don't Forget The Carbs

Many places on the internet will advise that you go on some sort of crash diet and cut out carbs but the fact is that carbs are an important part of muscle growth and repair.

As long as you frequently workout hard and consume the right carbs, then there is no need to cut carbs out of your diet at all. Here are some carbs you can still eat when wanting to achieve a bigger butt:

  • Oatmeal
  • Brown Rice
  • Fresh Fruit
  • Sweet Potatoes

Hydrate

Adding more water your diet can not hurt your progress to achieving a fuller butt, and it is always important to stay hydrated. Especially if you are eating more protein and carbs, you will need to adjust your water intake to help your body make the most out of these foods.

Exercise!!

Unless you are willing to pay for surgery, there is no easy way to a fuller bum other than hard work and just eating better will not cut it. You need to target the right muscles during your workout in order to achieve the type of look you want.

But do not worry, focusing your workout is not as hard as it seems! Just follow these exercise tips and you will be on your way to the perfect butt in no time.

Squat right

While some people only rely on squats to get a bigger butt which will not work, as long as you mix up your routine to include other glute exercises there is no reason to completely disregard the usual squat on your booty journey as long as you do them right.

The trick is instead of instantly jumping to high intensity squats with weights, first work on your form. Stand with your legs shoulder width apart and your back flat as you bend your knees. You need to keep your hips pushed back and keep bending down until your thighs are flat as if you are sitting on a chair. Then, still keeping your back flat, stand up tall again.

Your glutes become stronger as you control your squat and have to work extra hard as your thighs remain parallel so do not rush to stand up tall again otherwise your glutes will not feel the full desired effect of your squat.

Once you nail the traditional squat form, then you can advance onto more complex variations without causing your body harm.

Prioritise Glute Training

This isn't to say that you should only work on your glutes–sticking to the same workout routine day in day out will do more harm than good. However, it is almost guaranteed that you are not including enough glute based exercises in your routine.

In order to build your glute muscles to get that desired full booty look, it is advised that you work on your butt muscles at least twice a week. If you do this the same day you plan to work out your legs, it will be easier to include glute focused exercises into your workout routine.

Top 5 Glute Exercises

So now that you know how to properly do a squat, you can incorporate that into your prioritised glute training. But what other exercises are designed to target your butt muscles and which ones are most effective at achieving a bigger butt?

Bridge

The bridge exercise is a very simple one that can be easily incorporated into the beginning of your routine as a nice lead into more intense methods.

Keep your shoulders flat on the floor and lie back on the floor with your knees up and your feet flat on the ground beside your butt. You will be using both your abs and your glutes to raise your hips off the floor. With no help from either your hands or your upper body, you are making your glutes stronger helping to fill out your butt. Repeat this move, lowering and raising your hips and squeezing your glute muscles at the top.

Adding a resistance band to your knees means that your knees will have a harder time pulling apart, taking away that extra bit of help when lifting your hips which will cause a more strenuous workout.

Lunges

Lunges are an overall great lower body workout, targeting your hamstrings, quads, calves and even your lower abs as well as your glutes. By stepping forward and lowering your back knee to the floor at a right angle, you are controlling your descent and supporting your whole body weight in a way that works to stretch out your lower muscles. Both legs should be bent at a right angle, one in front and one behind. Make sure to squeeze your glutes when you step up to standing again. Alternate legs or do a set number on each side.

To advance this exercise, add more to your body weight by holding a weight in each hand. This way you are putting more strain on your lower body as it works to hold up more weight, building up your butt muscles in the process.

Fire Hydrants

This particular exercise is especially good at targeting your gluteus medius as you are lifting your leg to the side while keeping a flat back on all fours. Start on your hands and knees, keeping your back flat and your neck in line with your spine. Lift one leg (still bent at a 90-degree angle) to your side. Hold for a moment, then bring the leg back down. Alternate legs or do a set number on each side.

The higher you lift your leg and the more you work your body to keep your torso still, the more movement you are making your hips and butt participate in. The effort to keep your torso still will work the strength in your hips while the actual lifting of the leg itself will work your glutes.

To make this method even more effective, you can use a resistance band around your knees so that your gluteus medius has to put in even more effort to lift your leg. You can also extend the bottom of your leg after it's raised for a bit more of a burn.

Will Cardio Help?

Cardio exercises aim to get the heart going but can also aid strength training. Most cardio workouts aim to reduce the fat on your body and by extent usually results in a smaller butt.

However, if you pick the right cardio exercises then you will be able to strengthen your glute muscles during cardio resulting in a fuller looking butt. So what type of cardio can you build into your workout routine to achieve this?

Elliptical Training

When using the higher settings of an elliptical machine, you are able to stimulate movement in your glutes with the imitation of climbing up a set of stairs. The steep inclines with added resistance target your butt muscles in such a way that both strengthens and refines. Focus on clenching your glutes when you move rather than your thighs.

Of course, if you do not have access to an elliptical machine, you can always find a set of stairs on your running route which will work to achieve the same results and activate the same muscles. Likewise, you could use a stepping machine.

Incline Running

This type of exercise can be incorporated into your running route or your gym routine. Running at an incline forces your glutes to move in a way that running on a flat surface doesn't. So by increasing the incline on a running machine or finding a hill to run up, you can be sure to be burning fat in the right place while also filling out your butt. This also adds an extra burn in your calves and thighs.

About the author
Published by Acacia
Acacia works as a freelance content writer alongside getting their film degree. They enjoy writing about health, food and technology and keeps up to date with what is current and popular today.
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