Growing your booty isn’t something that happens overnight. It actually takes a lot of hard work and dedication to achieve the round derrière you’re looking for, and you have to be smart about how you structure your workouts.
Luckily, you don’t have to guess anymore about what gets you a bigger butt. We’ve rounded up some of our best, most useful tips for growing your glutes, and they all come from trainers and experts who know a thing or two about strengthening the lower body.
Do More Heavy Weightlifting
Although it might be tempting to stick to strength training that focuses on bodyweight movement, experts say it’s best to lift heavier weights if you want a big butt. Dee (Diksha) Gautham, NASM-certified personal trainer and NPC bikini competitor, told POPSUGAR, “Muscle growth occurs when you put your muscles under stress and tension, so if you want your booty to grow, you gotta stress it out with the resistance training!”
That means you have to actually pick up the barbell, some dumbbells, or a kettlebell in order to see results. “As your body adapts, make sure to continue pushing your booty by adding weight, increasing volume, or increasing the frequency which you train it,” Dee concluded.
Aim to do one or two lower-body sessions each week that focus on strength training for the lower body.
Forget Squats and Do More Glute-Centric Exercises
Squats may be the most popular thing you see fitness influencers doing on Instagram, but Beachbody Super Trainer Autumn Calabrese wants you to stop believing that squats will give you a bigger booty.
“Your glutes are not the prime mover in a squat. They’re an assistor muscle,” Autumn told POPSUGAR. “Your quadriceps and hamstrings are your prime movers.”
So instead of doing squats every week at the gym, Autumn suggests you do glute-centric movements like bridges or hip thrusts. “Put a barbell across your hips or put two dumbbells on your hips if you want to add weight to grow [your butt], but you have to get into hip extension in order to get that muscle firing. That’s where your glutes are the prime mover,” she explained.
Focus on Sprinting Rather Than Running Long Distances
“The glutes are likely the most important muscle group in proper running,” said Michael Olzinski, Purplepatch endurance coach and Equinox run coach. Mike says sprinters require a tremendous amount of glute power to achieve those short distances, so doing powerful interval runs rather than long distance runs can help you build up your derrière even more, especially if you do them in conjunction with strength training. He suggests you focus on “high-powered uphill running with short intervals and high rest.”
Eat More Food!
In order to actually gain muscle mass and get a big ass, you need to be nourishing your body with the right amount of food. First and foremost, up your daily protein intake. “The general rule is that it is necessary to eat at least 1 to 1.5 grams per pound of bodyweight per day,” Dr. Luiza Petre, board-certified cardiologist and weight-management specialist, told POPSUGAR. “You will likely need some additional calories.”
If you don’t get all this extra food in your system, you won’t see the results you’re looking for down there. So stick to whole, clean foods, and don’t be afraid to eat!