Not everyone is blessed with a tight and toned backside. Fortunately, there are ways to get a bigger butt, and they don’t involve getting butt implants.

To get a big booty, you will have to focus on specific exercises, proper nutrition, supplementation, as well as rest and recovery. Together, these make up an all-around regimen that is proven to help you get a bigger booty.

Best Training to Get a Big Ass

Do you know what to do to get a bigger booty? Most people don’t because they don’t understand how muscle hypertrophy or muscle growth works. There are three main mechanisms to muscle hypertrophy:

  • Mechanical tension
  • Metabolic stress
  • Muscle damage

If you neglect any of these, you are sacrificing potential booty growth. It’s important to incorporate these three mechanisms into your training in order to maximize the increase in muscle mass.

Mechanical Tension

Inducing tension through muscle stretch and force generation is essential. Combining these two has pronounced additive effects on overall muscle mass.

Since the buttocks are a muscle, you want to progressively overload it over time to make it grow larger.

This means lifting more weight over time. Some people think that jumping straight into heavy lifting is one of the best ways to get a big butt, but it’s not that simple.

Increasing weight slowly is key to avoiding injury while still stimulating growth.

Metabolic Stress

Exercise induces metabolic stress. Usually, stress is seen as a bad thing, but in the context of growing your butt, it has an anabolic role. Trainees can increase muscle mass in the buttocks by training at a high intensity in order to accumulate metabolites.

These metabolites have a significant effect on muscle hypertrophy, which will contribute towards a bigger bum.

Muscle Damage

The term muscle damage may sound like something to be feared, but it is a crucial component in getting a big butt. Exercise can cause localized muscle damage to the glute muscle, which is said to create a hypertrophic response.

Muscle damage can range from microtears in connective tissue to larger tears. The response to trauma to the muscle fibers in the glute muscle has been likened to the body’s response to infection, which then stimulates the release of growth factors, resulting in hypertrophy.

Getting a bigger butt does not mean purposely injuring yourself, but pushing yourself to the point where you are struggling to finish your reps with proper form is a good rule of thumb.

Ways to Get a Bigger Butt: The Exercises

Compound exercises use multiple muscle groups to complete a single movement. Since more muscle groups are recruited during compound movements, they require more effort and more energy to complete, with a greater all-body effect than an isolated movement pattern.

Hence, compound exercises are considered one of the best ways to grow a bigger butt.

Low Bar Back Squats

Many regard squats as the ultimate exercise for glutes, but it is actually a total leg builder. Squats help build lower-body strength, especially in the legs and glutes, while strengthening the core and stabilizer muscles in the back and shoulders.

A wide stance will hit more of the posterior chain (lower back, hamstrings, glutes, calves) while a narrow stance will hit more of the quads and glutes. Utilizing both in your training program can be beneficial towards building bigger buttocks.

HOW TO: Stand with your feed slightly wider than shoulder width. With a barbell placed firmly on your upper traps, squat down until your hips are below your knee joint. Stand up by initiating the movement with your hips and ending with a full hip extension at starting position.

Stair Running

There is nothing easier than running up the stairs. The main advantage of this exercise is that you can conduct a workout right at home. This exercise will also help develop stamina and coordination.

If possible, it is worth choosing steps with a higher height, which will give a greater load on the leg muscles. Remember, the step height should be no more than 7.75 inches to avoid injuries. Check this stair calculator for more information.

HOW TO: Depending on your capabilities and the size of the steps, you are going to jump over one-two or even three steps.

Glute Bridges

This exercise builds strength in your glutes, hip flexors, and core muscles.

Glute bridges are essential for improved hip mobility in other compound movements, but they are proven to be one of the best glute exercises because they load the glutes when the maximal muscle contraction occurs.

HOW TO: Lie flat on your back with your feet flat on the floor, shoulder width apart. Bend your knees until your feet are about a foot away from you and bring your ankles back until they are in line with your knees. glutes, placing your feet shoulder width apart.

Keeping your shoulders on the floor and arms at your sides with palms facing down, thrust your hips towards the ceiling.  Hold the top position and squeeze your glutes before lowering back down to starting position.

Reverse Hypers

The reverse hyper is a fantastic free weight or bodyweight exercise that is becoming popular in commercial gyms because it has been shown to help grow huge glutes. It is an incredible posterior chain workout with only minimal stress on the knee joint.

The mechanics of the reverse hyper put the maximum workload on the quads and hamstrings, isolating them from the upper back by engaging the core.

HOW TO: Lie down on a bench with your hips at the end of the bench. Grab on to the bench and lower your legs until they touch the floor. Use your glutes to raise your legs until your knees are in line with your hips.

Keep your legs slightly bent for less weight (easier) or completely straight for more weight (harder).

Rear Lunges

The anterior reach lunge is a compound movement that works every leg muscle and your core. It’s challenging to set up, but when you have your balance right and have the hang of it, it’s a fantastic exercise to strengthen and build larger buttocks.

HOW TO: To perform a rear lunge, stand with your feet hip width apart. Keeping your weight on your right mid-foot, step back with your left foot, feeling the stretch in your right glute.

Kick off the floor with your left foot and return to starting position. Repeat for the other leg.

Sumo Deadlifts

Deadlifts can be performed in a variety of ways, but it a staple in building a bigger butt because it utilizes all the glute and hamstring muscles in one movement.

The sumo deadlift is more favorable for women, since it requires less back and trap involvement while targeting the butt.

HOW TO: Stand with a wide stance with your shins against the bar. The torso, neck and head should be a straight line and the hips slightly above the knee joint.

Pull the bar upwards, ending with a hip thrust movement at the top with a powerful glute squeeze. The bar should stay close to the body at all times to avoid unnecessarily loading the lower back.

Monday  (Heavy*) Tuesday Wednesday (Speed**) Thursday Friday (Power***)
Low Bar Back Squats – 4 sets of 8 reps REST Sumo Deadlifts – 3 sets of 8 reps REST Glute Bridges – 4 sets of 6 reps
Rear Lunges – 4 sets of 8 reps Glute Bridges – 3 sets of 10 reps Sumo Deadlifts – 4 sets of 6 reps
Planks – 4 sets of 12 reps Sprints – 10 rounds of 10 seconds maximum effort Reverse Hypers – 4 sets of 8 reps
Leg Raises – 4 sets of 10 reps

*Heavy – lift as much weight as you can with proper form, leaving 1 rep in reserve

**Speed – lift light weight as quickly as you can from point A to point B, leaving 3 reps in reserve

***Power – lift a moderate amount of weight explosively from point A to point B, leaving 2 reps in reserve

How to Get a Bigger Ass With a Diet

Anyone who wishes to get a bigger bum knows that muscle only grows in a caloric surplus. This means that the trainee must eat above maintenance in order to support growth and recovery.

For many people, this can be computed by multiplying one’s bodyweight in pounds by 16-19 times.

Example: 100 lb. lifter x 16-19 times = 1600-1900 calories (caloric surplus)**

**depends on the individual. Factors such as age, sex, activity level and genetics all play a part in the multiplier.

Butt lift food

Eat to Grow: Feed Your Booty with Protein, Carbohydrates and Fats

Contrary to popular belief, fat doesn’t make you fat. It is excess fat that makes you fat, or any excess calories for that matter.

To avoid unnecessary fat gain on your road to getting a bigger bum, make sure to minimize dietary fat intake. Instead, prioritize your protein and carbohydrate intake.

Multiply your bodyweight in pounds by 0.8-1. This is your protein intake in grams per day. For carbohydrates, multiple your bodyweight by 1.5-2. This is your carbohydrate intake in grams per day. The rest of your calories can be filled with fats.

Protein is the building block of muscle. Without it, your body will not have an adequate amount of nutrients to fuel growth and recovery. Carbohydrates are the body’s preferred source of fuel, not fat.

Hence, it’s important to consume a balance of complex carbohydrates and simple carbohydrates based on your activities for the day.

Fats are also necessary for training and performance, but not as much as protein and carbohydrates.

Adequate food intake is essential to getting a big booty, so don’t take this aspect for granted.

Supplements for a Bigger Butt

Whether you are male or female, there are supplements that can help you burn fat, build muscle, and perform at a higher level.

Women tend to shy away from supplements thinking that they will grow bulky muscles as a result, but this couldn’t be further from the truth. Supplements are not to be confused with anabolic steroids; hence, women should have no reason to fear dietary supplements such as these:

Creatine Monohydrate

Creatine monohydrate increases energy storage in the cells to be later converted to ATP. What this basically means is that your muscles will have an extra store of energy for a few extra reps or sets.

This may seem insignificant, but when you are moving heavy weight at near maximum effort, an extra 3-4 reps could mean the difference between getting a bigger booty and just maintaining size.

Beginner trainees will not have much use for creatine yet, but those who are in the intermediate and advanced levels will certainly see a difference in muscle mass.

Creatine can be taken pre-workout or post-workout depending on the individual’s needs.

Whey Protein

Whey protein is a highly bioavailable protein source that not only delivers the essential amino acids required for growth, but is also a great meal replacement or meal additive.

For example, some meals have very low protein content. Having a scoop of whey protein will round out your meal, making it more balanced and favorable towards fat loss and muscle growth, rather than a basic serving of carbohydrates.

Proteins and amino acids are the building blocks of muscle, so they are essential to getting a big butt. Whey protein is quickly assimilated by the body, so it is best taken immediately post-workout.

However, it can also be taken as a meal replacement.


Branched chain amino acids help the body recover and reduce muscle breakdown during a workout. For training sessions that last longer than 60 minutes, supplementing with BCAAs intra-workout can help inhibit muscle catabolism.

This is something you want, especially if you’re growing a bigger booty.

Take BCAAs during your workout, or sip on them throughout the day to avoid muscle catabolism.