8 Tips to Get a Bigger Butt Fast

1. Less Squats, More Variety

While squats are effective, for a bigger butt, you need more variety. Incorporate exercises like hip thrusts, kickbacks, and clams for balanced growth. If you pick just one, make it hip thrusts!

2. Activate Your Glutes First

Activate your glutes before your main workout. This increases blood flow and enhances your mind-muscle connection. Start with simple glute activation exercises.

Glute Activation Tips

• Use bodyweight exercises.
• Perform movements slowly.
• Focus on squeezing your glutes.
• Engage your glutes fully during each move.

3. Lift Heavy

Challenge your glutes with heavy weights to stimulate growth. Resistance bands and ankle weights can add extra intensity and target your glutes even more.

4. Change It Up

Your glutes have three main muscles: gluteus maximus, medius, and minimus. To hit all these muscles, vary your exercises. Keep things fresh to challenge your muscles and boost growth.

5. Eat More

For glute growth, you need to be in a calorie surplus. Focus on clean eating and make sure to incorporate bulking and cutting phases for maximum results.

6. Train Consistently

Consistency is key! Train your glutes at least twice a week. With time and patience, you'll see noticeable improvements in your glute strength and size.

7. Get Enough Rest

Rest and recovery are just as important as the workout itself. Your glutes need time to rebuild after each session, so be sure to rest adequately between workouts.

8. Get Enough Protein

Protein is essential for muscle growth. Ensure you're getting enough—about 0.6–0.8 grams of protein per pound of body weight. Opt for whole foods like lean meats, eggs, dairy, or plant-based sources.

Final Thoughts

Building a bigger butt takes time, dedication, and consistency. Follow these tips, stay committed to your workouts and nutrition, and you'll start seeing results. Keep pushing, and your dream glutes are within reach!

Now go crush your glute day and watch your muscles grow!