How To Get A Bigger Butt: 20 Tips To Firm Up Your Booty

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how to get a bigger butt
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The days of flat-butts are through, and if you're a naturally-gifted in the bottom region, you're probably already rejoicing! Of course, if you don't exactly have a massive, firm butt , you might not be feeling so happy.

There's good news though, so don't fret. Through diet and exercise, it is absolutely possible to build up the gigantic, round, and eye-catching big butt of your dreams! Suck it, Kim Kardashian  there's a new butt in town, and it's YOUR butt. 


RELATED: Women With Bigger Butts Are Smarter And Healthier, Study Says


But in order to learn how to get a bigger butt, you have to realize that it isn't as easy as doing a couple of squats every now and then. You've got to really know what you're doing, and because almost none of us do, I've pulled together 20 amazing and effective tips from experts all over the place to help you figure out the best possible way to get the big ol' bottom of your dreams. 

1. Butt bridges

Do 15 reps of this exercise between 2 and 5 times a week and it will give you a powerful and seriously toned behind. Keep it up and you'll see results in about 4 weeks. Not too shabby. 

2. Heavy weights 

While there's a definite benefit to using light weights and practicing more reps, it won't help bolster your booty. Your butt will only get bigger when it gets stronger, which means that you need to be prepared to add more weight as it expands. 

3. Vary it 

Do not stick to a routine. In the immortal words of Albert Einstein, doing the same thing over and over again and expecting different results is the definition of insanity. Your body gets used to weight training, so vary your routine, take days off, and keep challenging yourself. 

4. Training log 

Sure, keeping a journal isn't for anyone, but if you're serious about booty building, you really oughta keep a log. It will help you chart your progress and let you know when the time has come to add more weight or spice up your routine. 

5. ATG squats 

Another great exercise. If you want to build up your butt, do these great squats recommended by experts. Working with weight while getting as low to the ground as you can go is a great way to build up the behind. 

6. Sprints

Toning and adding to that butt with weight-lifting exercises aren't the only way to a bigger butt. Practice sprinting up hills for a fat-burning dose of bottom-boosting power. 

7. Kick your own butt

Adrian Bryant, a butt-building expert, says that it doesn't matter what butt exercises you choose so long as you take it to the limit! "You could do 2 exercises (for 3-to-6 sets each) by doing the hip thrust or butt bridge but more is not better! Focus on trying to get a quality workout where just one butt exercise literally kicks your a**!"

8. Take a day or two

Bryant also says that the key to a bigger butt is taking a day or two off. "Working out more than that will actually slow down the butt building process because you're not giving your glutes (your butt muscles) enough time to rest, recover and grow."

9. Vary the squats 

Fitness guru Larry Twohig says, "Think squats, split squats, Bulgarian squats, step-ups, and deadlifts. These exercises activate more of the glute muscle, providing more bang for your buck. I also like bridging variations and hyperextensions. I wouldn’t waste time with smaller isolation movements even though they may ‘burn’ the butt muscle, because they don’t have as much impact.”

10. Target glutes 

Twohig also says that making sure you dedicate at least two days a week to workouts focused on your butt to see results. "In general, the bigger movements [like squats and deadlifts] should be performed two or three times every week.”


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11. Look at it

That's right, how can you improve a butt if you don't look at it? Tracey Mallett, a butt expert to the stars, says, "If you're targeting a body part, make sure you can see it in the clothes you wear."

12. Buy weights 

Your own body weight can do a lot, but for a truly massive butt you'll need to invest in serious weights. Tom Holland, noted trainer says, "You'll work your glutes harder and burn more calories" if you invest in real weights.  

13. Try the 30 second rule

If you are doing lunges and squats for years and still not seeing results, there's a reason. Use the 30-second rule: before you pull out of a squat or a lunge, give yourself a count to 30 seconds. Relish that booty burn! 

14. Feed it 

Starving yourself won't make you get a bigger butt, but don't just eat junk. If you're taking booty building seriously, make sure you're adding a lot of protein to your diet.

15. Think positive 

In fact, don't just mentally visualize the results you want to see — print them out and stick them in your journal or pin them to your Pinterest boards! If you can see images that inspire you, you're already ahead of the game.

16. Walk and tone

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Therese Iknoian, exercise physiologist and author of Walking Fast, has a great way of making even walking a butt-building endeavor. Every step you take, focus on keeping your heel on the ground for as long as possible. That's going to kick your glutes into shape in no time at all.

17. Plyometrics

L.A.-based fitness guru Christine Bullock has been making Hollywood butts beautiful her business. For her, one word is key: plyometrics.

"Plyometrics is the best way to tone and build lean muscle while blasting fat and flushing the lymphatic system to reduce cellulite. This is more effective than just running or cycling because these forms of exercise only move in forward movement. Plyometrics includes exercises of power like jumping or even dancing that engages the glutes in multi-plane exercises, working it at all angles."

18. Get back to basics 

Don't overextend yourself and leap straight to intense butt building exercises if you don't work out! Start off with something simple like a basic bridge. 

19. Treadmill

If you are looking for one machine at the gym to activate as many of your glute muscles as possible, you've got to use the treadmill. Sure, it might look innocent but that little machine actually uses 48.9 percent of your gluteal muscles! Talk about a workout. 

20. Remember why it matters 

Pauline Nordin of Butt Bible fame has another tip for a bigger booty that's definitely worth keeping in mind. Remember why building up your butt is important. 

"Your glutes play a big role in posture and most basic movements. They take pressure off your back too, so if you have back problems, it’s especially important to build strong glutes. Unfortunately, most people sit on their butts all day at work, not using their glutes at all, so make sure to incorporate moves into your strength workouts that target your glutes."​


RELATED: Having A Big Butt Is Good For Your Heart And Brain, Says Science


Rebecca Jane Stokes is a writer living in Brooklyn, New York with her cat, Batman. Her work focuses on relationships, pop culture and news. For more of her work, check out her Tumblr.