Looking for the best ways to build, sculpt, and lift your booty? Wonder what exercises will make it rounder and firmer? In this case, we’ve got you covered! Building round buttocks isn’t that difficult. The key is to choose your exercises wisely and tweak your diet. If you’re consistent, the results will follow.

Before going any further, let’s see what factors influence glute development.

Factors That Contribute to Your Butt Size and Shape

Unless you have good genes, you’re probably struggling with a flat or average butt. Your genetics influence glute size and shape. However, it’s not the only factor dictating what your butt looks like. Your diet, fitness level, and lifestyle habits play a role too.

For instance, it’s no secret that a sedentary lifestyle can flatten your booty. The glutes are just like any other muscles. Without exercise, they become weaker and lose their shape. Strength training is a must for those looking to get a rounder butt. It not only shapes your backside but also improves gluteal function and sports performance.

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What you eat matters too. Your buttocks consist of four tissues:

  • Skin
  • Subcutaneous fat
  • Muscle mass
  • Bone mass

A diet based on junk food promotes weight gain in your butt, so you’ll get a fat butt and thick legs. Clean eating, on the other hand, speeds up fat loss and helps build muscle, leading to a stronger bottom.

In general, women have larger backsides because of their pelvis size and positioning. Compared to men, their thigh bones are positioned wider in order to make childbirth easier. The male body has a taller, narrower pelvis. Even though there is nothing you can do about this aspect, you can improve your muscle-to-fat ratio and skin appearance. This will make your booty look bigger.

The butt consist of three muscles: gluteus minimus, gluteus medius, and gluteus maximus. Each of these muscles has a specific role, and knowing how to activate them is crucial if you want a big bottom.

Gluteal muscles can be shaped through exercise. Beware that this muscle group can be extremely lazy. Due to its large size, it takes longer to change its size and shape compared to other muscles. Things are even worse for those who are out of shape or spend long hours sitting. Their glutes are weak and inactive, so they have a flat appearance. Luckily, it’s never too late to restore gluteal function and make the butt rounder.

glutes anatomy

However, a round butt workout won’t be enough, especially if your glutes are covered in fat. Since these muscles help with sitting, they have more adipose tissue than other body areas. Additionally, women are genetically prone to store fat in the lower body. Their hormone levels influence this aspect, too.

Your genes also determine whether your rear is flat, pear-shaped, or heart-shaped. Exercise can improve your muscle-to-fat ratio, but it’s unlikely to change butt shape. Without surgery, your butt will always have the same shape, just smaller or larger depending on your fat levels.

Another factor that influences butt shape is your ethnicity. Black and Hispanic women tend to store more fat in the lower body. Caucasian women store adipose tissue in the abdominal region. However, a well-planned workout routine can improve body composition and enhance your butt appeal.

The female body produces less testosterone and more estrogen compared to that of a man. Estrogen promotes fat storage and water retention. Testosterone keeps your metabolism up and aids in hypertrophy. The higher your T levels, the more efficient your body is at burning fat.

Again, exercise and diet are your best weapons against stubborn fat. A round butt workout combined with clean eating and high-intensity interval training can make all the difference.

No matter your age or body weight, you can shape your glutes through exercise. Once you lose fat, your skin will look better too. Cellulite will be just a bad memory. Sure, it might not go away completely, but you’ll get major improvements. Heavy workouts are the key.

Fat loss can dramatically improve the appearance of your butt. Just watch any fitness contest and you’ll see that all competitors with amazing glutes have one thing in common: a low body fat level.

In this case, how can Hollywood divas and Instagram models have such great booties? After all, they’re not exactly thin. Well, the answer is butt surgery. However, if you care about your health, this is not an option.

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As you can see, the main ways to change your butt size and shape is by targeting either the fat or muscle tissues, or both. Be patient and have realistic expectations from your workout. By now, you should already know that there is no such thing as spot reduction.

Don’t waste your time doing hundreds of squats and running like crazy. It won’t work. Focus on whole body movements that torch fat and build muscle. For best results, start a round butt workout challenge! There are plenty of exercise ideas and workout plans online.

Ready to get started? Here are some tips to build a perfect butt fast.

Train for a Bigger Butt

Some exercises are better for glute development than others. According to experts, lunges, Bulgarian squats, sumo squats, and one-leg deadlifts yield the best results. Bridges and hip thrusts are fantastic too as they isolate the muscles making up your butt.


These movements target your muscles from every angle, which helps increase their strength and firmness. Additionally, they boost your metabolism and burn fat, giving your butt a nice shape.

These muscles respond best to a varied workout. There is no one specific exercise or ideal training plan for glute development. Thus, you must experiment and figure out what’s right for your body type and shape. One thing is for sure: if you want a bigger butt, get ready to pump iron!

Work your rear muscles throughout a full range of motion. Squeeze them really hard with every movement. This is particularly important when doing exercises like the front squat, back squat, donkey kicks, and hip bridges. A partial range of motion can lead to muscle imbalances and affect sports performance. It also slows your progress and increases the risk of injury.

If possible, incorporate cross-training into your routine. Many athletes, such as swimmers, sprinters, and soccer players have head-turning glutes. In addition to their sport of choice, they engage in other physical activities that promote hypertrophy.

For instance, football players train their legs hard to build lower body strength. Figure skaters do squats, lunges, and hamstring curls to build a stronger butt and legs. You can try variations of your favorite exercises to work these muscles from all angles.

Simply hitting the gym is not enough to build a perfect rear. You must also stay active outside the gym. Sprinting, stair climbing, and swimming, for example, can shape the gluteal muscles and burn stubborn fat. A round butt workout will grow your bum in no time, just make sure you choose the right exercises!

Foam rolling can help too. This practice breaks scar tissues and adhesions, which allows your muscles to work more efficiently. Moreover, it speeds up recovery from training and lowers your risk of injury. The same goes for sports massage.

Proteins for big butt

What to Eat for a Head-Turning Rear

Next, give your diet a makeover. What you should eat depends on your body fat levels. If you’re overweight, stay in a calorie deficit. If you’re skinny, increase your calorie intake. In case you’re already lean, adjust your macros.

Regardless of your weight, maintain a high protein intake. This nutrient stimulates hypertrophy and revs up your metabolism. Over time, it improves body composition and increases fat oxidation. Your butt muscles will get leaner and stronger.

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Get your protein from eggs, tuna, salmon, tilapia, chicken, turkey, lean beef, vegetables, and low-fat dairy. Drink protein shakes before and after training. Casein is a great choice at night as it fuels your muscles and prevents catabolism. If you’re lactose intolerant, use hemp or pea protein shakes. Soy raises estrogen levels, so it’s not recommended.

Your daily carb intake depends on your goals. If you have a few extra pounds, keep carbs to a minimum. Opt for slow-digesting carbs, such as those found in oats, brown rice, quinoa, whole grains, sweet potatoes, leafy greens, and legumes. Consume them before or after your workout. White flour, white potatoes, pasta, and sugary treats are your worst enemies.

Remember that you must eat fat to burn fat. Even if you’re slightly overweight, you still need healthy fats to keep your metabolism up and prevent muscle loss.

Monounsaturated fats, such as those in nuts, seeds, avocado, and olive oil, all are a great choice. Despite its high content of saturated fat, coconut oil is good for you. Rich in medium chain triglycerides (MCTs), it increases fat burning and boosts your energy. In the long run, MCTs improve your body’s ability to use stored fat for fuel.

Drink plenty of water to stay hydrated. Your muscles need a proper fluid intake to function at their peak. Even the slightest dehydration can affect exercise performance and slow your metabolism. Besides water, feel free to drink herbal teas, coffee, and green smoothies. Steer clear of sports drinks and soda, which are loaded with sugar.

There you go! Now you know what it takes to build a sexy rear fast! Once you make these changes, your butt will turn heads and look fantastic in skinny jeans!