Do you want to have a bigger booty in one week, try these techniques below:
Originally Written by Rachael Link, MS, RD on July 15, 2019
Contrary to what many people believe, getting a bigger butt starts in the kitchen.
Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.
Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.
Here are 15 foods that can help you get a bigger booty.
Diet’s role in tush size
If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.
You should focus on growing your glutes, which are the muscles that make up your buttocks.
In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1Trusted Source).
Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2Trusted Source, 3Trusted Source, 4Trusted Source).
Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.
1. Salmon
Salmon is a great source of protein, packing 22 grams into a single 4-ounce (113-gram) serving (5Trusted Source).
Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.
Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth (6Trusted Source).
One study in 44 older adults found that taking omega-3s for 6 months helped increase muscle volume and strength, compared with a control group (7Trusted Source).
2. Flax seeds
Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus, and B vitamins (8Trusted Source).
Furthermore, adding flax seeds to your diet is a great way to boost your protein intake.
In fact, just 2 tablespoons (21 grams) of flax seeds provide around 4 grams of plant-based protein (8Trusted Source).
Increasing your protein intake is essential to building muscle for a bigger behind (9Trusted Source).
3. Eggs
Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (10Trusted Source).
The B vitamins in eggs can help your body produce energy from your diet (11).
Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high-protein diet (10Trusted Source).
Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for enhancing your bum size (12Trusted Source).
4. Quinoa
Quinoa is a nutrient-rich seed that offers a whopping 8 grams of protein per 1/4-cup (45-gram) dry serving (13Trusted Source).
It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own (14Trusted Source).
Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.
During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15).
Notably, great workouts may translate to a phenomenal fanny.
5. Legumes
Legumes are a family of plants that include beans, lentils, peas, and peanuts (16Trusted Source).
They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.
For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17Trusted Source, 18Trusted Source).
Legumes are likewise a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16Trusted Source, 19Trusted Source).
6. Brown rice
Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (195 grams) (20Trusted Source).
What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.
In an 8-week study in 24 people, taking a brown rice protein supplement daily improved body composition and exercise performance (21Trusted Source).
Brown rice is also high in branched-chain amino acids (BCAAs), which are broken down directly into your muscles for a quick source of energy (22Trusted Source).
Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).
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7. Protein shakes
Protein shakes are a great choice for a healthy post-workout snack.
Whey protein, a type of protein found in milk, has been shown to promote muscle growth and recovery after workouts (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.
8. Avocados
In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it’s rich in vitamin C, potassium, vitamin B6, and magnesium (30Trusted Source).
Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (31Trusted Source).
Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).
Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction and growth (32Trusted Source).
9. Milk
Packing nearly 8 grams of protein into each cup (236 ml), milk is an excellent snack after hitting the gym (33Trusted Source).
This ubiquitous beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (34Trusted Source).
One small, 12-week study in 20 women found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss (35Trusted Source).
Another study noted that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your hiney (36Trusted Source).
10. Pumpkin seeds
Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.
Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37Trusted Source).
These seeds are also rich in magnesium, providing 40% of your daily needs in a single ounce (28 grams) (37Trusted Source).
Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet (38Trusted Source).
11. Greek yogurt
Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium, vitamin B12, phosphorus, and riboflavin in each serving (39Trusted Source).
Compared with regular yogurt, it also contains nearly twice the amount of protein — with a whopping 24 grams in each cup (245 grams) (39Trusted Source, 40Trusted Source).
Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.
A study in 30 people showed that consuming Greek yogurt as part of a 12-week training program improved muscle thickness, strength, and body composition more than a placebo (41Trusted Source).
12. Tofu
Tofu, which is produced from condensed soy milk, pack 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus (42Trusted Source).
Soy protein from foods like tofu can be incredibly beneficial for broadening your backside.
In fact, one 30-day study showed that eating soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity (43Trusted Source).
13. Nut butter
Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium (44Trusted Source).
Each tablespoon (16 grams) also packs about 3.5 grams of protein, making nut butters an easy way to bump up the protein content of your favorite snacks (44Trusted Source).
Although more research is needed on nut butters themselves, some studies suggest that adding nuts to your diet could promote muscle building.
For instance, a study in 10 people showed that eating 2.5 ounces (75 grams) of whole almonds per day significantly improved exercise performance in cyclists (45Trusted Source).
14. Chicken breast
Chicken breast is loaded with high-quality protein, with about 24 grams in a 3-ounce (78-gram) serving (46Trusted Source).
Chicken is also rich in B vitamins, such as niacin and vitamins B6 and B12 (46Trusted Source).
Getting enough of these vitamins in your diet is crucial for promoting energy production to help fuel your workouts (47Trusted Source).
According to an 8-week study in 41 people, eating 46 grams of protein from chicken after working out led to significant increases in lean body mass, compared with a control group (48Trusted Source).
15. Cottage cheese
Cottage cheese is made from fresh curds and has a mild flavor and moist texture.
It’s very nutritious, supplying about 22 grams of protein per cup (210 grams), as well as plenty of phosphorus, vitamin B12, selenium, and riboflavin (49Trusted Source).
It’s also loaded with casein, a slow-absorbing milk protein that increases muscle synthesis to help you get a bigger rump (50Trusted Source, 51Trusted Source).
The bottom line
Diet is one of the most important elements for gaining muscle and increasing the size of your buttocks.
However, keep in mind that these foods are unlikely to have much of an effect on their own.
Instead, they should be combined with regular resistance training to boost muscle building and maximize results.
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How to Fix a Flat Butt
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton — Updated on April 4, 2018
A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks.
You may wish to both get in shape and add shape to your derriere, not only to improve your appearance, but also to enhance your overall well-being. In fact, strong gluteal muscles can help you develop better posture, increase mobility, and avoid injury.
You may even enhance your athletic performance.
Conditions that cause a flat butt
Dormant butt syndrome is a condition that occurs when your gluteal muscles are too weak and your hip flexors are too tight. This means they aren’t working as efficiently as they should.
Often this happens from sitting for too long, sleeping in the fetal position, and repetitive activities. Lack of exercise can also contribute to dormant butt syndrome.
This puts excess pressure and strain on other parts of your body. It can cause pain in your back, hips, and knees, especially when you exercise. This condition may lead to hamstring and knee injuries.
Exercises that work your glute muscles
There are lots of exercises that you can do to get a more rounded, perky butt. Be consistent with your workouts in order to see results. Feel free to modify these exercises and do any variations that suit your individual needs.
Start slowly and gradually build up the intensity and duration of your workouts in order to avoid injury. Here are some exercises to get you started.
1. Squats
To do this:
Stand with your feet hip distance apart with your toes slightly turned out to the side.
Bend your knees to drop your hips back as though you’re sitting into a chair.
Lift back up to standing and engage your glute muscles at the top position.
Continue this movement for one minute.
Then hold the squat position and pulse up and down for 20 seconds.
After this, hold the squat position for 20 seconds.
Repeat this sequence up to 3 times.
Tips:
Gaze straight ahead.
Keep your chest lifted and your spine straight.
Press your knees out to the side when you lower down.
Keep your feet flat on the floor and press into your heels.
Increase the difficulty by holding weights.
gluteal muscles
hips
quadriceps
hamstrings
Muscles worked:
2. Lunge presses
To do this:
Come into a high lunge position with your right leg forward and your left leg back.
Keep your back heel lifted throughout the exercise.
Slowly straighten your right leg to come up to standing.
Engage your muscles at the top.
Use your glute muscles to lower back down into the lunge position.
Continue this movement for one minute.
Then stay in the lunge position and pulse up and down for 15 seconds.
Repeat on the opposite side.
Tips:
Keep your chest lifted.
Press into the heel of your front foot.
Make sure your front knee doesn’t extend past your ankle.
Focus on your front leg throughout the exercise.
Don’t let your back knee touch the ground in the lunge position.
Use dumbbells to increase the intensity.
abdominals
gluteal muscles
quadriceps
hamstrings
Muscles worked:
3. Fire hydrant lifts
To do this:
Come into a tabletop position.
Keep your body stable and still as you lift your right leg at a 90-degree angle away from the body.
Keep your knee bent during the movement.
Slowly lower it back down to the starting position, keeping your knee from touching the floor.
Do 1 to 3 sets of 10 to 18 repetitions on each side.
Tips:
Press evenly into your hands and knees.
Allow your body to be still so that it’s an isolated movement.
Keep your torso straight and your hips level.
Keep a slight bend in your elbows.
To increase the difficulty, extend your leg out straight when it’s lifted.
abdominals
gluteal muscles
back muscles
hamstrings
Muscles worked:
4. Leg lifts
To do this:
Come into a tabletop or plank position.
Extend your right leg straight back and point your toes.
Lower your leg down so it almost touches the floor and then lift it up.
Continue this movement for one minute.
Then do the other side.
Tips:
Balance your weight evenly between your hands and grounded foot.
Keep the rest of your body still as you move your leg.
Add ankle weights to increase the difficulty.
Engage your glutes as you lift your leg.
abdominals
gluteal muscles
quadriceps
back muscles
Muscles worked:
5. Bridge presses
To do this:
Lie down on your back with your knees bent and your arms alongside your body, palms facing down.
Slowly lift your hips up and engage your glutes at the top.
Then lift onto the tips of your toes.
Bring your heels back down to the floor.
Carefully lower your hips back down.
Continue this movement for one minute.
Then hold your hips at the top and bring your knees together and apart.
Do this for 15 seconds.
Come back to center and release back down.
Tips:
Keep your neck aligned with your spine.
Keep your feet flat on the floor to make it easier.
Move your body up and down gently and with control.
abdominals
gluteal muscles
hamstrings
erector spinae
Muscles worked:
6. Single-leg deadlifts
Before you start
This is an advanced exercise, so use your own judgment about whether it’s right for you.
Practicing good form is critical in reducing injury and ensuring your body benefits from the exercise.
Be sure to consult your healthcare provider before starting any new workout program.
To do this:
Hold a dumbbell in each hand and stand on your right leg.
Slowly bend at the hip and lift your left leg behind you.
Lower the weights until your torso is parallel to the floor.
Use your supporting leg to return to standing.
Squeeze your glutes and tuck your hips under as you come up.
Continue this movement for one minute.
Then do it on the opposite side.
Tips:
Keep your chest lifted and your shoulders back.
Keep your standing leg slightly bent.
Do this exercise with no weights to make it easier.
Keep your lifted leg bent the whole time to make it easier.
gluteal muscles
adductor magnus
hips
hamstrings
Muscles worked:
7. Reclining side leg exercises
To do this:
Lie on your right side with both hands on the floor for support and both legs extended and stacked on top of each other.
Slowly lift your left leg up as high as it will go, pausing at the top.
With control, lower it back down.
Just before it touches the bottom leg, raise it again.
Continue this movement for one minute.
Then, with your leg lifted, do variations such as small circles in both directions, pulses up and down, and pulses forward and backward.
Do each variation for 30 seconds.
Then keep your left leg lifted slightly and bend your knee to bring it in toward your chest and extend it back out again.
Do this for 30 seconds.
10. Repeat the sequence on the opposite side.
Tips:
Keep your hips stacked so you’re not bringing your weight forward or backward.
Engage your glute muscles during the exercise.
Keep your chest lifted and open.
Point your toes.
abdominals
hip muscles
gluteal muscles
thighs
Muscles worked:
Add variety to your workout
There are more reasons to add shape to your butt than aesthetic ones. It’s important to maintain a healthy physique that can improve your range of motion, flexibility, and strength.
Try adding uphill walking, stair climbing, or sprinting to your workout routine to further define your butt and build your cardio workout.
Training your muscles takes time. Aim for improvement instead of drastic or unrealistic results. Be consistent and patient and remember to include a healthy diet as part of your plan.
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Last medically reviewed on April 4, 2018
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15 Butt Exercises That Don’t Require Weights
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Nicole Davis — Updated on June 27, 2020
The glutes are the largest muscle in the body, so strengthening them is a smart move — not only for everyday life but for how you’ll feel as you lift heavy objects or sit from your 9 to 5 — or let’s be honest, longer than 5.
Don’t worry, you don’t need anything fancy to get a good glute workout. In fact, you don’t need weights to work your backside at all.
To see results, complete a glute workout twice a week. You’ll see results in just a month or two, no weights required.
Below are 15 glute exercises without weights that’ll shape and strengthen your derriere. Keep reading to learn how many sets and reps you need to craft a fulfilling routine.
The warmup
Complete 10 minutes of light to moderate cardio before jumping in. This could be power walking, jogging, biking, or even dancing around — whatever feels good and gets your blood pumping.
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Mix 4 to 5 of these exercises for a kick-butt workout (pun intended)
1. Squat
A gold-standard glute exercise, squats are worth every ounce of effort. Go slow and controlled, focusing on good form, to target your backside in the most effective way.
Directions:
Start with your feet shoulder-width apart and your arms down by your sides.
Begin to bend your knees, bringing your arms up in front of you and pushing your butt back as if you’re going to sit in a chair. Ensure that your knees fall out, not in, and stop when your thighs are parallel to the ground.
When you reach parallel, push up back to start with your weight in your heels.
Repeat 3 sets of 12 reps.
2. Reverse leg lift
The key to an effective reverse leg lift is to isolate the glute during the movement, letting it push your leg up toward the sky.
Directions:
Lie facedown on the ground, resting your face on your arms bent in front of you.
Using your glute, raise your right leg off of the ground, taking it as high as you can while keeping your hips square to the ground. Flex your ankle throughout the movement.
Return to start.
Complete 12 reps on this leg, then switch. Complete 3 sets.
3. Curtsy squat
Curtsy squats target your gluteus medius, the outer glute muscle, for a well-rounded look and feel. The lower your squat, the more you’ll feel it.
Directions:
Start with your feet shoulder-width apart and your arms down at your hips.
Begin to bend your knees and, on the way down, step your right leg back and to the left in a curtsy motion.
When your left thigh is parallel to the ground, push up through your left heel and back to start.
Repeat 12 reps on this side and switch legs.
4. Split squat
Not only will split squats work your glutes, they challenge your balance — another bonus.
Directions:
Take a large step forward with your right foot and distribute your weight evenly between your feet.
Bend your knees and squat down, stopping when your right thigh is parallel to the ground.
Push up through your right foot, completing 3 sets of 12 reps.
Switch to your left foot and repeat.
5. Step-up
Step-ups are an ideal functional exercise, helping you move better in daily life. They’ll also make your glutes stronger.
Directions:
Stand with a bench or step in front of you.
Starting with your right foot, step up onto the bench, lightly tapping your left foot to the surface while keeping your weight in your right heel.
Step your left foot back down to the floor while keeping your right foot on the bench.
Repeat 3 sets of 12 reps, then switch legs.
6. Leg kickbacks
Even without weight, leg kickbacks will have your glutes feeling sore the next day.
Directions:
Start on all fours, your hands directly underneath your shoulders and your knees directly underneath your hips. Keep your neck neutral and brace your core.
Starting with the right leg, extend your knee, sending your right foot behind you, keeping your ankle flexed.
Squeeze your glute at the top, then lower your leg back to start. Ensure that your hips stay square to the ground throughout the movement.
Complete 12 reps on the right, then 12 on the left. Repeat for 3 sets.
7. Superman
This exercise works your entire posterior chain, including the glutes. Squeezing them throughout the movement will ensure good engagement.
Directions:
Lie facedown on the ground with your arms and legs extended.
Lift your chest and legs up off the ground as high as they will go. Keep your neck neutral.
Return to start. Repeat for 3 sets of 12 reps.
8. Bridge
While squats put pressure on your lower back, bridge allows you target your glutes and hamstrings without back strain.
Directions:
Lie on the ground, knees bent and feet on the floor. Your arms should be at your sides with your palms on the ground.
Pushing through your heels, raise your body off of the ground, forming a straight line between your upper body and knees.
Brace your core throughout the movement and squeeze your glutes at the top.
Return to start. Repeat 3 sets of 12 reps.
9. Clamshell
Another exercise that hits your gluteus medius — an important muscle for pulling your leg away from the midline. This one may look simple but it’s truly effective.
Directions:
1. Lie on your right side with your knees bent and legs stacked on top of one another. Bend your right arm, bring your hand to head and hold up your upper body.
2. Keeping your feet together and knees bent, lift your right leg up as high as it will go.
3. Slowly return to start. Repeat 10 reps, then switch sides. Complete 3 sets.
10. Broad jump
Plyometric exercises like the broad jump require lots of force to execute, especially because you don’t get a running start. Using your glutes and quads to explode upward is quite a workout.
Directions:
1. Start standing with your feet shoulder-width apart and your arms down at your sides.
2. Squat down slightly and, with force, jump as far as you can, using your arms to propel yourself forward.
3. Land softly on the balls of your feet. Immediately squat down slightly and jump forward once again.
4. Complete 3 sets of 8 to 10 reps.
11. Plié squat
Channeling dance, the plié squat is an inner thigh and glute burner.
Directions:
1. Step your feet out wide with toes pointed out.
2. Start to bend your knees, squatting down as far as you can go.
3. Push up through your heels, squeezing your inner thighs and glutes at the top.
4. Complete 3 sets of 12 reps.
12. Squat jack
Part cardio, part strength, squat jacks give you the best of both worlds. Challenge yourself to squat lower with each rep.
Directions:
1. Start standing, feet together with your arms bent and hands interlocked behind your head.
2. Jump your feet out and when they land, immediately squat down, keeping your arms where they are.
3. Extend your legs and jump your feet back to the starting position, then immediately jump back out again.
4. Complete 3 sets of 12 reps.
13. Side lunge
It’s important to work your muscles in all planes of motion. The side lunge hits the sides of your glutes and your inner and outer thighs.
Directions:
1. Start standing with your feet together and your arms out in front of you.
2. Step your right foot directly out to your side, bending your knee and pushing your butt back as you go. Keep your left leg straight and stationary.
3. Push off of your right foot, straightening your right leg and returning to start.
4. Repeat 3 sets for 12 reps.
14. Upward plank
We all know how beneficial planks are for your full body — the upward plank is no exception. In this move, your glutes are working hard to hold the weight of your body off of the ground.
Directions:
1. Start sitting with your legs extended, back bent slightly and your arms straight, palms on the ground and fingertips facing your butt.
2. Inhale and, using your core, push yourself up off the ground so your body forms a straight line from head to foot. Allow your head to fall back so your neck is in line with your spine. Hold here.
3. Begin with 10- to 15-second increments and hold as long as you’re able to keep proper form.
15. Squat pulses
Pulsing in a squat increases time under tension, which means more work on the muscle and a bigger payout.
Directions:
1. Get into a squat position, feet shoulder-width apart and hands together out in front of you.
2. Squat down, and instead of rising all the way back up, rise less than half way and drop back down.
3. Complete 3 sets of 20 pulses.
The cooldown
Stretch or foam roll after your workout to give your muscles some TLC. Our guide to foam rolling is a great place to start.
3 Moves to Strengthen Glutes
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.
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