The Art of Building a Bigger Butt
September 1, 2009 by Shaun
Filed under The Fitness Bug
The butt muscles, or gluteus muscles, are the most talked about muscle group over all others, and is often at the centre of media attention where women are concerned. Some women are naturally blessed with a big butt, but for many that is not the case, and it is something that many women strive for. It makes them feel sexier and boosts their confidence. The key thing to aim for is shape, as having a good shaped butt will make it look bigger. Building a big butt is also something that a man should aim for too.
Why?
- Women find it attractive
- Wear a better variety of clothes (confidently)
- Wear belts for fashion, not just for fit (Ectomorphs… I feel your pain)
Now I have seen my fair share of butts, all types in fact, and they come in many variations.
Unfortunately we are not all born and blessed with a great butt, myself included, so I put together some of the key things that will lead you on your way to big butt victory.
You must target the butt specifically
Many of you will be familiar with most of the exercises listed below and might already be doing these in your workout routines, if so, and if you still have not yet achieved a nicely shaped butt, it’s probably because you are not targeting the butt muscles specifically. So this is for you too.
The Gluteus
The butt consists of 3 muscles
Gluteus maximus
Gluteus Medius
Gluteus Minimus
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
With the Gluteus maximus being the largest of the 3 and one of the largest muscles in the whole body.
Best butt exercises
There are a lot of exercises out there that can assist with building a nicely shaped butt, but these exercises are the best of them, and they will work the raw muscles in your butt to give you the best results.
- Lunges
- Squats
- Stiff Legged Dead lifts
- Leg Presses
- Cable Glute extensions
There is nothing trivial or brand new about any of these exercises. But there are some small things you will need to add to your exercises to start targeting your ‘glutes’.
Squeeze your butt muscles
This is a technique where you let your mind target and activate your muscles. You must squeeze,
- Every time you push up from a squat
- Every time you stretch with your bodyweight
- Every time you do any leg exercises
Doing this will make your butt work harder. The Stretching Handbook & DVD will help you improve your flexibility quickly and safely.
If that is something you cannot do, you can always find a steep hill to walk up, and with every step you take, squeeze. The day after you do this, you will find that sitting down is a whole new ball game.
Push with your heels
Instead of doing your exercises flat footed, stand on your heels. What this will do is send more tension towards your butt, making it work harder.
Example
When doing lunges, do them with your heels on the edge of a stair or step platform. Place ONLY your heel on the surface and do the lunge from there. Do be careful when doing this, as there will be a decrease in balance.
Targeted butt workout method
The difference between this method and doing the normal exercises that I mentioned is that this technique will target and work your butt muscles harder than usual.
1) Choose exercises that work only the butt muscles (Isolation exercises – Glute extensions and glute pull ups)
2) Do as many reps as you can till you feel fatigue.
3) Take no rest period (I really do mean… NO REST PERIOD)
4) Choose exercises that work the whole body (compound exercises – Lunges, squats or Leg press)
5) Make sure you use heavy weights. Heavy enough for you to max out 8-12 reps per set.
6) When doing any of those 3 exercises, work one leg at a time. It may take longer but doing so will work your butt harder.
Example
- One-legged squats (left leg)
- One-legged leg press (left leg)
Take a rest and do the same with your right leg.
The butt muscles generally take longer to recover than most muscles, so I would suggest that you focus on them with this technique only once or twice a week. After that, alternate the exercises so you don’t risk over working any muscles. To help speed up muscle recovery you could also add these foods to your diet,
- Spinach
- Pineapple and Papaya
- Pasta with meat sauce
- Chocolate milk
- Green tea
There you have it ladies AND gentlemen. The real art of building your butt muscles. It is not entirely hard to achieve, but it will require work on your part. Follow this through and you will achieve the great butt that you know you deserve.
What butt exercises have worked for you?
See you in the comments.
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Well, this is an odd article for me. You see, I need to lose my butt. Unlike most men but like most men on my mother’s side of the family, that is where I gain the most weight. Like 70% of my excess fat is in my butt and thighs. So, I’m trying to lose some of it. Of course, I have large legs as well but they are mostly muscle due to my doing martial arts for the bigger part of my life. So, any suggestions to lost fat in the region? Thighs, butt etc?
Hi Bill
Well… i guess you could say that you and all of the men in your family are quite blessed.(I’d say so). Because you got your thighs from your mothers side of the family (genetics), there usually isn’t much you can do other than go under the knife or Liposuction…but lets not resort to that.
All you can really do is reduce your calorie-intake, increase your calorie-expenditure by increasing your exercise and let your body do the rest. I recently started ‘Bugs Killer food for fitness’ so I’ll try and cover some super food combination’s that help with that. but for now here is what you need.
Food that is…
High in vegetables
Fruit – Pineapple and papaya
Carbohydrates
Low in fat and moderate in protein
Pilates is another thing that has worked for some people. I’m yet to post about that, but i will do.
Getting rid of huge thighs/ butt won’t happen quickly. You probably know that better than i do for sure (lend me your thighs). But stick to a good diet and they will go, slowly but surely, and if they don’t, you can at least shape that area.
Well, I’ve generally had no problem with my appearance. The ladies seem to like it *wink wink*. Anyway, it’s just that I’ve gained a few pounds lately (about 10-12) and I believe that if I get rid of the extra weight, my pants will start fitting again. Because that’s my main problem. Some of my pants have had trouble agreeing with my girlfriend
I see, i see
Just as the article says… i know the ladies like it *wink wink*. The same rules apply with how to shrink weight in that area, but the one food you can try is pork tenderloin. That is known to reduce fat around your waist. So i guess your body type is endo-mesomorph? Trouble losing weight, but have a lot of natural muscle mass?
Pretty much I guess
That is still a good physique to have. Can sport an intimidating ‘don’t mess with me’ look, and it’s one for the ladies as we know. Keep a look out for some posts on Pilates and Super food combination’s Part 2 (this week), to assist you with forming a great unique, body shaping diet.
Great information! Glad to see men wanting a bigger butt. It is, without a doubt a sexy feature on a man. I may start a for straight men who want a bigger butt on my website. LOL
Well a bigger well rounded firm butt is a mainly womans thing, the media does a good job of not hiding that fact. But yes… men definitely need one too. Do you practice any of the above?
Well, I do only sit ups to build attractive thighs and butt. But from now I will try these exercises
Definitely try these. Only sit ups can’t be enough… can they ?
Help!! My butt shrunk!! I was working out for a while and my butt looked great… i had to stop working out do to injury and my butt shrunk
The muscle disappeared i guess. I lost 3 pounds. I’m 5’5… 124 pounds now… How long will it take me to regain my booooooooooooty? what would be a good glute workout plan for me??
Hi Jessica
There are ways for sure, but does take work. The first thing you can do are lunges, squats and leg curls. Perform those exercises at an explosive but moderate speed. That is when muscles will begin to grow.
Other exercises which are good
One-Legged Cable Kickback
Gluteus Kickback
There are also other things you can do. here is one
Home bodyweight workout
1. You will need a solid chair or bench for this exercise. This is to increase the useful range of motion of the exercise, which is important for maximizing it’s effects. You will also need to have something solid that you can grab onto. This can be a railing or a door frame or a pole, etc. Place the chair immediately in front of this solid object.
2. Stand on the chair on one leg facing the solid object and hold onto it at about waist level directly in front of you. Your heel should be close to the back edge of the chair.
3. Lower your body as far down as you can go into a one-legged squat. Your other leg will drop down below the level of the chair seat behind you. You should feel a great stretch in your glute. Make sure you continue to keep a firm grip on whatever you are holding on to.
4. Push yourself back up using your glute as much as possible. This is most easily accomplished by focusing on pushing with your heel. Also, you can stick your butt out while pushing back up to really maximize the effect.
Also
Choose the right jeans to wear. Like denim with spandex. That will emphasis the size, although not actually bigger.
Try all of these and it will grow back.
This is a good article. Do you have any advice on how to make hips smaller? Maybe, it’s just me or the pants I have on, but it looks like my hips are getting bigger not smaller.
I do cardio excercises at least 5 times a week sometimes twice a day. Am I doing something wrong? Thank you
Hi Shoestylegal
I’ve not yet written an article on how you can shrink your hips as yet. But there are ways you can slim your waist.
Before I go into ways to shrink your hips, what have you done so far (specifically)? Then I can figure out what may work for you.
Hi, How are you?
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I actually recently found one of the best exercises to build a bigger and tighter butt. The Bulgarian Split Squat. I’m sure you know of it and I did for the first time a couple months ago and my gluts were killing me the next day. Do it with dumbbells and it’s pure butt muscle building gold! XD
Ah yes. I see a lot of women doing this exercise, and it is great no doubt. I think it’s time to prepare a before and after presentation for butt growth from using these exercises. Especially for the bulgarian split squat.
something that will get me there quicker?
Quick isn’t always better. You should focus on getting to your goal at a steady pace and give the surrounding muscles time to grow. If you have a balanced program that targets your entire body you should be able to see results sooner than you thought. Just don’t try to rush it
Hey
I was reading this, i’m a male, and i do think i need kind of a bigger butt (i seriously don’t have anything back there)
So i was just curious, you’re a proffessional? just asking
and
Do you know like how much time a day i should do the exercises? i mean a time like 40 mins a day or something, coz i would like to try it but need a rutine
well that’s all, thanks!
Hey
I was reading this, i’m a male, and i do think i need kind of a bigger butt (i seriously don’t have anything back there)
So i was just curious, you’re a proffessional? just asking
and
Do you know like how much time a day i should do the exercises? i mean a time like 40 mins a day or something, coz i would like to try it but need a rutine
well that’s all, thanks!.
sorry for the 2 msgs
Hi there (Didn’t catch your name)
Building a bigger butt does indeed need focus. Even if compound exercises are best for overall muscle growth! Using the techniques listed here in all of your exercises is a start, but an actual ‘butt routine’ would be preferred for maximum results. Keep your eyes peeled this week. I’ll post a full article on structuring a routine.
Im fairly new to this type of blog discussion thing but I am enthusiastic to aid and learn a great deal, I really hope. Especially in relation health and also the specific aspects of nutrition and in my instance working out.
At any rate, simply saying howdy and wish to be around for a time.
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Any time Joe. Just leave a comment and your thoughts and I’ll be glad to help and assist.
ok so im a girl(obviouly lol) but im having alot of butt problems, i hate having a small but, so im going to try this out i really hope it works. So should i do this about once a day? and i probably shouldn’t be worrying about my butt size since im on 15 years old…but its hard not to be jealous almost every girl at my school has a big butt, and it very embarassing thaty i dont
Don’t worry about them. Jusy do YOU!
Follow everything on here and in the comments and you’ll be fine!
Great article, I am a fitness enthusiast who had been neglecting my legs for a while till i recently decided i was going to not only start targetting legs with squats, leg press, etc, but i was going to do so 2 days a week. A month or two later, my girlfriend cant get her hands or eyes off my butt lol. Glute workouts r def the way to go.
Good stuff. Did you watch the video interview with glute master Natalia Muntean?
http://www.stayfitbug.com/the-fitness-bug/video-interview-with-fitness-model-natalia-muntean-aka-the-glute-master/
One very important thing to remember is that in order to GROW you need EXTRA calories. This is something most women have a hard time dealing with, but unfortunately it’s part of building muscle.
As long as the diet is controlled, there will be no problems… along with a structured workout of course. Carb cycling is one technique.
I’m big on butts! I just started a new blog and one of the first things I blogged about was Jessica Biel’s butt. I just started a program, similar to what you mentioned in your blog, and I’ve been seeing results in only two weeks! Thanks for the additional tips and I feel even more inspired to attain my “biel” butt! ( http://www.theaustinbetty.com )
Now that’s another way to look good. It’s good that despite of the technology now, many still probe into the natural ways to look good – like getting bigger butts.
WE ALL support a stronger and healthier butt! For stability and strength it is one on of the best muscles to support all!
It sure is Codey
I am extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the nice quality writing, it’s rare to see a nice blog like this one these days..
Well thank you very much. Appreciated!
I’m one who has always relied on good genes for my body and have been able to keep a relatively thin but shapely good body, and naturally have a nicely shaped and good sized booty, but it is not muscle at all, i’m 26 now so its only a matter of time before gravity takes its toll on my lumps of fat.. I have just joined the gym today after not being active for roughly 10 years (due to illness). I’m now healthy enough to get into fitness, but my muscles are weak, my fitness levels are low and im lacking in hope and motivation yet I know I know I need to do something because I am over feeling so sluggish (I’m also getting married in March and want to look wonderful in my gown).. any advice you can can offer in how I can start slow and keep motivated? I dont want to strain myself where i’m hating working out at which point I will just quit.. I want it to be a life style change
Hi Nadia
Do just that.. start slow and to stay motivated, join us over on Facebook. Loads of motivation there
i just wanna know if we take Muscle Building Supplements at the same time we’re doing these exercises are better to have a larger butt rapidly?
It won’t make much of a difference really Nat.
well, i have a small butt now. all my life i been the girl with the flat butt. guys really don’t enjoy that. i been working out so hard i do squats with 40 pounds on each side. how long do u think it will take to gain muscle? i usually workout 5 to 6 times a week. most of the time i run 30 minutes, but i been pushing mu myself an hour at least once a week. my muscles recover fast. i workout and the next day i feel just fine. is it okay for me to workout my butt with weights 4 to 3 times a week?