How to Get a Bigger Buttocks Fast & Naturally (at Home)


Learning how to get a quickly bigger buttocks fast and naturally at home is going to take a lot of work.

Make no mistake, all that work for a bigger butt is worth it. The prized gluteus maximus can be quite a showstopper for a near passerby.

Couple a great glute workout with the right pair of jeans, and you’ve given yourself a knockout pair of legs that many will desire.

Not only are women with a big booty rated as aesthetically pleasing, more attractive, healthier and more fertile, having a bigger butt comes with a plethora of amazing health benefits.

Weekly glute activation workouts will help improve your posture, prevent injuries, support the lower back, and improve exercise and athletic performance.

Not only that, you’re more intuitive than a person with a smaller butt.

One study showed that women with a low waist to hip ratio, aka bigger butt, pear shaped or hourglass figure, excel at identifying emotional states of other people and favor the cognitive style of empathizing.

Another study also found that women with a larger hip circumference had a lower prevalence of diabetes.

And there’s good news for mothers as well.

Scientists are saying that women with bigger butts are giving birth to smarter children.

One study showed that mothers with low waist to hip ratios have children with higher cognitive ability, due to their ability to provide more essential fatty acids for neurodevelopment in their kids.

The same study showed the women themselves had a higher cognitive ability.

As a personal trainer, many of my clients and many frequent gym goers would ask me what the best butt exercises were to get a bigger, rounder bum.

Many would ask questions like:

“Do squats make your butt bigger?”

Or…

“Is the glute bridge the best butt exercise?”

I told them the:

Best Glute Exercises for Women and Men were the:

  1. Single Leg Squat
  2. Side-Lying Hip Abduction
  3. Single Leg Deadlift
  4. Clamshells
  5. Squat
  6. Lateral Band Walk
  7. Glute Bridge or Hip Thrusts with Band
  8. Glute Kickbacks
  9. Glute-Ham Raise
  10. Kettlebell Swings
  11. Single Leg Hip Thrusters
  12. Sumo Squat
  13. Split Squat
  14. Front, Back, and Side Lunges
  15. Squat, Lunge, and Frog Jumps

If you visit my article, The Best Exercises for 9 Major Muscle Groups, you’ll discover the most effective exercises for the glute maximus, glute medius, and glute minimus are the side-lying hip abduction, single leg squat and the single leg deadlift, according to one study.

Gym goers would also ask:

“What foods make your butt bigger?”

I told them in order to make the entirety of your butt region stand out, you need to increase the mass of the gluteus maximus muscle underneath the exterior layer of fat.

In order to do this, you need to be using rules to:

How to Get a Bigger Buttocks Fast & Naturally

Use these rules to get a bigger buttocks fast and naturally:

Rule #1 Pack on the Protein

Rule #2 Lift to Fatigue

Rule #3 Eat Often

Rule #4 Supplement with Creatine

Rule #5 Consume a Portion of Your Meals in Liquid Form

Rule #6 Recover

While knowing what exercises and muscle building techniques are best for the glutes, it’s a matter of knowing how to plan your weekly workouts for optimal success.

Use these 5 tips to keep your glute workouts moving in the right direction.

Bigger Buttocks Workout Tips

If you want a bigger buttocks fast, use these workout tips:

Tip #1 Warmup before exercising. If you are exercising a cold muscle, you are likely to injure yourself. 

Tip #2 Alternate your glute exercise with an ab exercise. Start with a glute bridge and alternate with a plank. This will ensure your glutes are rested for the next exercise, and you haven’t wasted anytime between exercises.

Tip #3 Use different rep, set, and weight combinations. Mix maxing out at 4 reps with a solid 8-12 rep set, always lifting to fatigue.

Tip #4 Use excellent form to prevent joint strain over time. The last thing you need is an injury that effects your hips, knees, or back.

Tip #5 Only exercise the same muscle group 2-3 times a week. Ensure you are fully recovered between workouts.

Bigger Buttocks Workout and Exercises

Monday

2 sets of 10, 2 sets of 4 with appropriate weight

  1. Single Leg Squat
  2. Plank
  3. Lateral Band Walk
  4. Sit-ups
  5. Glute Bridge
  6. Push-up Jacks

Thursday

2 sets of 12, 2 sets of 6 with appropriate weight

  1. Side-Lying Hip Abduction (Left Side)
  2. Side Plank (Left Side)
  3. Side-Lying Hip Abduction (Right Side)
  4. Side Plank (Right Side)
  5. Clamshells (Left Side)
  6. Sumo Squat
  7. Clamshells (Right Side)

Some glute stretches you could also incorporate to end your workout include the seated spinal twist, modified pigeon, seated leg cradle, supine cow stretch, child’s pose, and figure-4.

If you prefer a no-squat, no lunge workout, replace any of the exercises in the workout with any of the exercises from above.  

Not only is the glute important for the everyday exerciser, athletes live or die off the size of their butt. 

A powerful buttock will often be the reason an athlete makes the first team or instantly gets cut.

The main portion of an athlete’s power sits squarely in the gluteus maximus.

From sprinting, to pushing your opponent off their block, to a batter hitting the monster homerun, to throwing down a monster jam in basketball, powerful glutes are the power center that many athletes strive to get.

If you’re looking for a review on some excellent equipment to get those glutes in shape, check out my article: 15 Critical Pieces of Speed, Agility, and Vertical Jump Equipment for Explosive Athletes to get you headed in the right direction.

Summary: How to Get a Bigger Buttocks Fast & Naturally (at Home)

A big booty is a prized possession and learning how to get a bigger buttocks fast and naturally at home is even better. Do anything you can to get one (in a healthy manner), for the many benefits you will get from it. Choose the best butt exercises and use a well-organized eating plan and your butt will begin to stand out like a shiny Georgia peach. You can put many of these exercises into a glute workout at home. You don’t need a fancy gym to get your booty workout in. Make a plan, stick to it, and make the butt the focus of many of your workouts.

Have you been neglecting your booty? Is it time to improve?

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