How to Get Bigger Butt Naturally by Exercising
You do squat after squat after squat and…
Nothin’… No booty gainz.
Trust me, I’ve been there!
For the longest time, I just thought I was doomed for pancake booty life.
Rest assured, you can shape your body!
Here’s my own proof, and if I can do it, I promise you can too!
The Reasons Why Your Glutes Aren’t Growing
1. You squat too much.
Yea, you heard me.
You’re squatting too much.
The internet is full of lies.
One of those lies is that all you need to do to grow your glutes is squat.
Don’t get me wrong..
I’m not telling you to stop squatting.
Squatting is great and will definitely help you grow your glutes, but..
You need to do more than just squats.
Squats are a compound move, meaning they work multiple muscle groups at the same time.
You should also be doing isolation moves – aka moves that work just your glutes.
Some great isolation glute exercises include kickbacks, hip abductors, and “clams”.
Side note, another great compound move that you need to be doing are hip thrusts! 👇
2. You aren’t using enough weight.
If you want a bigger, or more toned booty, you have to grow your glute muscles.
You butt is just a big ol muscle (well, group of muscles, but that’s beside the point).
To grow any muscle, you have to lift heavy.
I mean heavy, heavy.
It should be as heavy as your capable of doing, without hurting yourself of course.
Some exercises are easy to add weight to, like squats.
Others you have to be a little bit more creative.
They’re so cheap and they come with 5 different levels of difficulty.
Put one over your thighs or around your lower legs while you do lunges, hip thrusts, kickbacks, clams, or pretty much any move and feel the burnnn!
They’re also a must have if you’re working out at home!
Another great at home glute workout tool are ankle weights!
Do a few donkey kicks with the ankle weights and the resistance band and I promise your booty will be burning!
If you do workout primarily in the gym and your gym doesn’t provide one of these (picture below) for your cable machine, I highly recommend it!
Even if they provide an ankle strap, have the foot holster is serious game changer.
You put your foot in, then attach it to the cable machine clip for kickbacks, side kicks, hip abductors, ballet kicks, etc.
3. You’re not eating enough.
If you read my Macros for Weight Loss post, you know that to lose weight, you need to burn more than you consume.
But here’s something a lot of people don’t want to hear: to grow your glutes, I mean really grow them, you need to eat in surplus.
That means you need to do the opposite, eat more calories than your burning.
If you’ve ever heard someone say they’re “bulking”, this is what they’re talking about. They’re eating in a calorie surplus in order to grow their muscles.
If your glutes aren’t growing, there’s a good possibility you’re not eating enough.
My weight loss calculator also doubles as a muscle gain calculator, simply change your goal preference.
If you haven’t downloaded it yet and think this is a possible reason why your glutes aren’t growing as fast as you’d like, download it here to find out how much you should be eating!
4. You are doing the same exercises.
Your booty is made up of 3 main muscles: gluteus maximus, gluteus medius, and the gluteus minimus.
Different exercises will have a different focus for these areas.
If you do the same exercises over and over, you’re body is going to get used to it.
You want to switch up your workouts often!
Do different moves to target each group and challenge your muscles.
If you find it difficult to come up with a plan that will challenge each of these muscle groups AND continually change up your workouts frequently enough, try out my 12 Week Booty Building Bootcamp!
5. You aren’t training frequently enough.
Talk to any ‘fit’ person out there and ask their secret and I guarantee that consistency will be in their top 5.
Doing legs/glutes 3 times a month isn’t going to do it.
You need to train your glutes at least 2 times a week, every week, to see results.
It’s going to take time.
Don’t get discouraged after the first week or two. It might take a few months, but if you really want it, just think how worth it it will be!
6. You aren’t resting enough.
This one probably sounds like a contradiction now, but you also need to make sure you’re letting yourself rest.
That’s between sets and between glute days.
If you’re planning on training glutes 3 days a week, don’t do them back to back.
Quick-y lesson on how muscles grow: your muscles tear when you strain them (weight lifting, etc.) and then they magically repair themselves and when they do, they grow back bigger and stronger.
To be able to repair themselves, and therefore grow, they need time to rest!
If you’re training a muscle every single day, it’s not going to have the time it needs to rebuild itself fully.
7. You haven’t given it enough time!
Building muscle takes time and CONSISTENCY.
This isn’t something that is going to happen over night.
It’s going to happen slowly and incrementally, but if you follow these tips, it will happen!
8. Have a Plan
All of these tips I mentioned are important.
But truely, nothing is more important than putting it all together and staying consistent with a strategically made plan.
There are lots of plans out there, but I’m a bit biased towards my own.
I would love for you to check out my 12 Week Booty Bootcamp! 👇
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