8 Tips - How to Get a Bigger Butt "FAST" - GymDeity.com

8 Tips on How to Get a Bigger Butt Fast

8 Tips to Get a Bigger Butt Fast 

1. Less Squats, More Variety

Squats are great, but you need more than just squats for a bigger butt. Incorporate other compound and isolation exercises, like kickbacks and clams. If you only choose one exercise, make it HIP THRUSTS!

Woman performing hip thrusts

2. Activate Your Glutes First

Start your workouts with glute activation exercises. These warm up your glutes, boost blood flow, and improve the mind-muscle connection. You'll feel the difference!

Glute Activation Tips

  • Use only body weight.
  • Perform exercises slowly.
  • Focus on form and squeeze your glutes.
  • Engage primarily your glute muscles.
Glute activation exercises

3. Lift Heavy

To grow your glutes, you must lift heavy. Your glutes are muscles, and to make them bigger, you need to challenge them with heavy weights. Resistance bands and ankle weights can add extra intensity to your workouts.

Woman using resistance bands for glute exercises Ankle weights for glute exercises

4. Change It Up

Your glutes consist of three main muscles: gluteus maximus, medius, and minimus. Different exercises target these muscles differently. Keep your workouts fresh by switching up your routine regularly to challenge your muscles and promote growth.

Printable workout log for glute exercises

5. Eat More

To grow your glutes, you need to eat in a calorie surplus. This means consuming more calories than you burn. Focus on clean eating and dedicate time to bulking and cutting phases for the best results.

Healthy food for muscle growth

6. Train Consistently

Consistency is key. Train your glutes at least twice a week, every week. It takes time to see results, so stay dedicated and patient.

Tiktok leggings for glute day

7. Get Enough Rest

Rest is crucial for muscle growth. Your glutes need time to recover and rebuild after workouts. Ensure you're getting enough rest between sets and between glute days.

Rest day for muscle recovery

8. Get Enough Protein

Your muscles need protein to grow. Track your protein intake to ensure you're meeting your daily needs. Aim for 0.6–0.8 grams of protein per pound of body weight. Whole food sources like lean meats, eggs, dairy, and plant-based options are essential.

Final Thoughts

Building your glutes takes time, dedication, and consistency. Incorporate these tips into your routine, maintain a balanced diet, and you'll see results. Remember, hard work and patience are key to achieving a bigger butt!

Now, go crush those workouts and watch your glutes grow!

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