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8 Best Workouts Plus Foods To Get A Bigger Butt At Home

Bigger Butt Workout

Bigger Butt Workout - (Image Credit: Shutterstock)

30-Second-Summary
  • For a bigger butt, work the three glute muscles that make up the buttocks. I.e., gluteus medius, gluteus maximus, and gluteus minimus.
  • You can grow your butt through consistent glute-targeted workouts and foods.
  • A diet containing more proteins is the best for a bigger butt, but add other foods like carbs, multivitamins, and healthy fats for a better effect.
  • Choose a bigger butt workout from squats, lunges, glute bridges, and kicks. Such a workout works the glute, hamstring, calves, quads, core, and hips. Add weights to your workouts to get a bigger butt for faster results.

Introduction

Many people are looking for ways to look more attractive through a perfect butt. They crave a round, firm, and bigger butt which is appealing, stable, and well-shaped. In truth, such shapely butts turn heads and make you confident. But, you must do a bigger butt workout and eat well to achieve a bigger butt if you aren’t well endowed with one. And, your workouts must target the glute or buttocks muscles for best results.

Still, be consistent and focused and do the right workouts like squats, lunges, glute bridges, and kicks that work the gluteal muscles. And, add more proteins and healthy fats, besides carbs and multivitamins, foods that make your butt bigger.

How To Get A Bigger Butt Fast?

In your bigger butt workout plan, incorporate workouts that concentrate on your glutes. Remember, the three gluteal muscles make up your butt, and you can make it bigger if you work on them. The three muscles are the gluteus medius, gluteus maximus, and gluteus minimus. Muscles coordination help move the legs and form the butt. So, if you make the muscles stronger and build some fat on them, you will have a nice-looking bigger butt.

Nice-looking bigger butt

Fortunately, you can build them and get a bigger butt through workouts that target the glutes, hamstring, calves, and thighs. And, each bigger butt workout should help build the core for better balance.

If you want faster results, add more weights to your bigger butt workout plan with more consistency and repetitions. That way, you will slowly build your butt as your butt muscles get bigger, firmer, and shapelier.

Still, you must combine exercise for a bigger butt with a proper diet to enhance your butt. Better still, eat a diet rich in protein. But, add carbs, fruits, vitamins, healthy fats, and minerals. Specifically, proteins build the muscles and help in muscle regeneration. Then, carbs give you energy and calories to store as fat.

Finally, vitamins and other micronutrients give more calories, prevent infections, and help muscle recovery. Always eat more calories and use weights to build a bigger body and butt. Still, you may consult your dietician or calorie apps[1] to help you avoid obesity and related diseases.

8 Best Workouts For Bigger Butt

To get a bigger butt, here are 8 workouts to include in your bigger butt workout plan.

1. Squats

Want to tone and condition the glutes, hamstring, quads, and lower core? Squats work just fine. To do a squat, stand with your feet shoulder-width apart, and engage your chest, hip, and core muscles. Then bend your knees, push back your hips and sit with your knees in line with your toes. Repeat about 15 times and pose a few seconds between the squats. With time, you may go faster when you get more used.

2. Donkey kicks

Donkey kicks condition your quads, hamstrings, and glute muscles to give you a bigger butt. To do the donkey kicks[2], get down on all fours, and place your elbows below your shoulders. Bring one leg to your chest and kick back swiftly. Alternate the legs and kick 10-15 times. Make it a routine, increase the repetitions, and kick harder as you get fitter.

Weighted lunges

3. Weighted lunges

Weighted lunges target your calves, glutes, and hamstrings. To perform weighted lunges, stand straight with your feet hip-width apart. Move one of your legs forward and flex your knees as you lower your body. Stop when your thighs are parallel to the floor, and get back up and step back.

4. Side lunges

Side lunges are effective workouts to get a bigger butt since they work your glutes, quads, and hamstrings. To perform side lunges, stand straight with your feet apart while looking straight ahead. Bend your right knee and sit toward your right. Move the left leg forward, then use the right leg, one after the other. To thoroughly condition your glutes and hamstrings, perform a couple of side lunges.

5. Single-leg bridge

To perform this exercise for a bigger butt, lie on the ground with your knees bent and feet on the floor. Raise your left foot and straighten your leg. Next, push your feet upwards to squeeze your glutes. Keep your hips raised and your left leg straight. Then, lower your left foot until it is parallel to the floor. Raise it again to complete one rep. Do it about 10 reps for each side.

6. Weighted glute bridge

This exercise routine mainly targets your glutes, hamstrings, and quads. To do the weighted glute bridge workout[3], lie on your back with your feet hip-width e apart. Then, place the weight on your pelvic area and lift your pelvis above the floor. Lower it back on the floor. Do 3 sets of 10 repetitions.

7. Kettlebell swings

Kettlebell swings
Do you want stronger glutes, hamstrings, and quads for a bigger butt? Standing with your feet slightly apart, hold a kettlebell with both hands. Push your butt out and lower your body with your back straight and tight. Swing the kettlebell up and get into a standing position as you squeeze your butt. Get back to the bent position to complete one rep.

8. Hip thrusts

You can add hip thrusts workouts to your routine to get a bigger butt. You may start without a barbell and use the barbell or dumbbell later. Hip thrusts give you a bigger butt through their wider motion, more tension, and working the hips. To do hip thrusts, lie on your upper back on a raised bench, placing your shoulder blades on the bench. Stretch your legs forward and bend your knees at 90 degrees to the ground.

For balance, keep legs shoulder-width apart and thighs parallel to the floor. Move your hips down and thrust up while engaging the core, hip, and thigh muscles.

Develop A Bigger Butt Workout Plan

You can get a bigger butt if you follow the following bigger butt workout plan. Always be consistent and complete the exercises as one workout in succession for better results and a bigger butt.

But ensure to start slowly, be consistent, and warm up as you master how to get a bigger butt fast in the following ways.

Glute bridge

  • Glute bridge – To begin with, do the glute bridge to make your glutes, hamstring, abs, and butt stronger. Alternate it with pushups or plank, and brace your butt as you do the workout to make the butt firmer.

  • Do the jump squats – Jump squats[4] are great to enlarge your butt. Basically, jump squats work the glutes, quads, hips, and calves. Always start slowly but consult your physician if you have joints issues.
  • Hip thrust – This exercise for a bigger butt works the glutes and the hips, making your butt bigger and stable. You can make it even better if you use some weights like a barbell.
  • Walking lunges – You can tone and condition your butt through walking lunges. Also, you work the quadriceps and calves and get stable. Still, you can perform the lunges backward for greater effect on your butt.
  • Glute kickbacks – As the name sounds, glute kickbacks work the butt muscles or glutes more. These are great workouts to get a bigger butt. They help isolate the glutes, making the hips and butt bigger and firmer.
  • The deadlifts – When not using heavyweights, you can do the single-leg deadlift to grow your hamstring and the glutes, and you may add weights like in the Romanian deadlift with a barbell. With time, your butt gets bigger if you do it consistently.
  • Donkey kicks – At once, close related to glute kicks. The donkey kicks work all the glute muscles. As a result, you will get a bigger and firmer butt in a short time. Be sure you brace your butt and core as you kick out for better effect.

4 Best Foods That Make Your Butt Bigger

To get a bigger butt, focus on making the muscles that make up your butt larger. Therefore, eat a lot of proteins and also add carbs, vegetables, and healthy fats to your diet.

Best Foods That Make Your Butt Bigger

1. Protein

Among the best foods that make your butt bigger are proteins. Eating large amounts of protein helps make the butt muscles bigger while repairing any injury. Some proteins to include in your diet include eggs, legumes, meat, fish, and low-fat milk products. You can increase protein amounts depending on how fast you want the results.

2. Healthy fats

While growing the glute muscles is essential to get a bigger butt, a layer of fat on top makes it bigger. The layer of fat makes the butt shapelier and rounded. But, ensure you eat healthy fats to avoid deadly diseases.

You can get healthy fats from foods like avocado, fish oil, oily fish, nuts, peanut butter, sunflower oil, and olive oil. Always seek advice from your health professional or dietician to help monitor the number of calories in the oils you consume. Or you may use a calorie watch app to avoid eating excess calories in your fat intake.

3. Carbs

Since you must work out to grow your glutes, consume some carbs[5] for energy. It is especially so if you do many strength training workouts that use plenty of energy. Remember, carbs provide you with fuel glucose to make you strong. Dieticians advise you to take whole grains like rice, wheat, barley, oats, and corn. Additionally, eat green leafy vegetables and fruits.

4. Vitamins and Minerals

To remain healthy and for better metabolism, you require foods that help fight infections and diseases. You also get the energy and ability to endure during workouts. Precisely, eat foods that provide you with multivitamins and minerals. Fortunately, you may get vitamins and minerals from fruits, vegetables, and the sun. With time, you will develop a bigger butt with little effort.

Frequently Asked Questions

Yes. A workout can make your butt bigger if you lift heavy weights and eat a diet with many calories. And it gets smaller through intensive workouts and eating fewer calories.

You can grow a bigger butt fast by eating more proteins like fish, eggs, protein shakes, brown rice, flax seeds, chia seeds, avocados, and spinach.

Yes. Ensure you engage and activate butt (glute) muscles during a workout to strengthen and shape your butt. You will make them big, rounded, and firmer.

Consistent workouts and diet will show you some growth within 4-6 weeks. However, it takes 6-8 weeks for significant butt growth and 6-12 months for a bigger butt.

Conclusion

It’s important to learn how to get a bigger butt fast to help you work the three gluteal muscles that make up and support the butt. You can get a bigger butt by doing lunges, kicks, squats, and glute bridges.

Essentially, you must be consistent in your workout. Also, increase the repetitions and add weights to fasten your exercise for a bigger butt.

Still, you must eat the right foods that make your butt bigger to help you get a bigger butt. Eat plenty of proteins, plus carbs, healthy fats, and other micronutrients to build muscles fast.

With time, fasten the exercises, add weights, increase the reps, and eat more to achieve the bigger butt of your dreams.

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All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.

All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.