Written by: ASN



Time to read 12 min

Brett Carrington, Sports Nutritionist and Personal Trainer

This article has been reviewed by and is endorsed by Brett Carrington, qualified Sports Nutritionist, Personal Trainer and founder of Brett Carrington Coaching. Check out Brett Carrington Coaching on Instagram.

From Kim Kardashian to Tammy Hembrow, it’s no secret that mastering the art of a perky and big booty has turned into the fitness trend of the decade. But what if we told you that strong glutes aren’t just good for the Instagram aesthetics factor?

Believe it or not, strong glutes will also help to improve your workplace posture from 9-5, enhance your athletic performance in the gym and on the field, and even reduce your risk of injury. If you’re looking for a little guidance to tone, grow and define your booty, keep reading to find out how to get a bigger bum.

The Basic Anatomy of the Booty

If you’re serious about achieving a big booty, then you’ll need to have a clear understanding of what muscles power your booty and what it takes to build a peach shape bum. 

So, do you want to know how to get a bigger butt? In simple terms, a combination of muscles and fat is what gives your booty shape and size, and let’s not forget that it will also depend partly on your body type and genetics. While your genetics may determine the overall shape of your glutes, with hard work, it is possible to build that big booty that you’re squatting hard for. From following the best booty workouts to altering your nutrition, there are countless approaches that you can take to build a big booty. We’ll get into the best glutes workout later. Stick around. 

It’s important to start from the beginning if you want to build a big booty. So, here are the three primary muscles that play an important role in giving your soon-to-be big booty definition and shape:

Gluteus maximus - This is the largest and most superficial of the three muscles and makes up the bulk of your buttocks. Achieving a toned gluteus maximus will give you a big booty by promoting a rounder and more shapely peach shape bum. The gluteus maximus muscle is responsible for hip and thigh movements, such as sitting down, climbing a flight of stairs or standing up straight (Elzanie, A et al. 2023).

Gluteus medius - The gluteus medius is a fan blade-shaped muscle located in the posterior hip. More commonly referred to as your ‘upper glutes’, the gluteus medius is responsible for hip abduction (ie moving your leg away from your body, sideways) and rotation. Training your upper glutes is a common booty workout suggested to help round out the shape of your butt to achieve the desired peach shape bum (Vaskovic, J. 2023).

Gluteus minimus - Just as the name suggests, the gluteus minimus is the smallest of all three gluteal muscles. But, great things come in small packages, too. This particular muscle acts as a hip stabiliser and abductor of the hip and is situated even deeper than the other two, sitting right beneath the gluteus medius. This particular muscle prominently works with the gluteus medius to assist in leg abduction and medial rotation  (Elzanie, A et al. 2023).

The Importance of Glute Health

Now that you understand the mechanics of what muscles are involved in a glutes workout, let's delve deeper into the benefits of training your glutes. This isn't just about building a big booty, but showing off that peach shape bum in your gym selfies certainly makes it worth it.

Improves posture

If you spend most of your day in a chair in front of your computer, the chances are you probably have pretty bad posture. University girls, we’re calling you out. 

In today’s society, it’s no secret that we do an awful lot of sitting. Whether we’re at home, work, university, driving, or binge-watching Netflix, we spend most of our days with our glutes inactive. The result? Poor posture is likely to result in tight hip flexors, weak extensors, and sleeping glutes that forget how to activate properly. As one of the largest and most important muscle groups in the body, your glutes play a role in providing power and stability in your hips, legs, and core while helping to improve posture and performance while reducing back pain. When it comes to leg day, don’t sleep on the value of a good glutes workout (Surrey Physio. 2023)

How to fix: Try throwing a few extra butt exercises into your leg day routine or prioritise a specific session as a glutes workout. For instance, add squats, lunges and deadlifts to your gym program, ensuring you do adequate stretching as well.

Prevents injury

As we said, strong glutes support your lower back, hips, knees and ankles, meaning that a big booty can actually help you prevent the risk of injury. 

Believe it or not, if you aren’t regularly using your glutes, muscles that weren’t designed for the job will step in and take over. While this might not sound damaging in the short term, in the long run, these ‘helper muscles’ are likely to become overstressed, resulting in pain and potential injury. When your glutes are weak, your quads, hamstrings, lower back and other nearby muscles will step in to carry the burden, which can lead to injury down the line (Jennings, A. 2023)

The solution? Build a big booty? Well, it takes a bit more than that. 

Having strong glutes isn’t just about achieving the perfect peach shape bum. It’s about supporting your body, too. As glutes are also known to help stabilise your hips, weak gluteal muscles may result in poor alignment of your lower body, which will make you more susceptible to injuries, such as Achilles tendonitis, shin splints, ACL sprains and more (McCamy, K. 2020).

Improves athletic performance

That's right! That big booty does more than make your favourite dress pop. It can also improve your athletic performance.

Strong glutes play an important role in accelerating, decelerating, switching directions and creating more velocity in jumps, meaning they’re important for just about every sport. If you're looking for the best booty workout to build a big booty, sprinting is among the most valuable exercises for activating the glutes. Athletes with strong glutes are usually faster and more explosive than those with weaker glutes (Chiro Sports Med. 2022).

A good glutes workout and a consistent routine can help you optimise your athletic performance.

Best Glute Building Exercises

Looking for the blueprint for that killer glutes workout program? We've found the best butt exercises to take your booty building game to the next level. With a combination of beginner glute exercises and glute exercises for women, you're sure to find something that suits your goals:

  • Squats
  • Lunges
  • Running
  • Split Squat
  • Hip Thrust
  • Barbell Hip Thrust
  • Unilateral Stiff-Leg Deadlift
  • Lateral Step-Up With Kickback
  • Medicine Ball Hip Thrusts
  • Wide-Stance Leg Press
  • Single-Leg Smith Machine Box Squat
  • Wall Squat With Stability Ball

Tips for Glute Workout

We've shown you the best butt exercises. Now, let's tell you how to get a bigger bum. When it comes to your next booty workout, you're going to want to keep these things in mind.

Perform a glute-activation warm-up

If you're looking to build a bigger booty and shape up your behind, incorporating a glute-activation warm-up into your routine could make all the difference. By engaging and activating your gluteal muscles before your main workout, you'll not only increase their endurance but also improve their growth potential. Plus, a strong glutes workout can help you avoid injuries, as well as improve your posture and performance during other butt exercises. Whether you're incorporating squats, lunges, or deadlifts into your routine, a glute-activation warm-up is a perfect way to get your butt ready to burn. Performing these warmups is the perfect way to wake your booty up so that you can get booty building (Valdez, E. 2021).

Activate the right muscles

Seems like a no-brainer, right? The reality is, just because you’re doing squats or lunges as part of your glutes workout doesn’t necessarily mean you’re activating your gluteal muscles...or at least, not as effectively as you could be. For many of us, we spend our days sitting, which turns off our glutes and stops them from activating when we’re actually ready to use them. Because your glutes play a role in the stabilisation of your hip, core, and lower back, it is essential to ensure that you are activating them correctly and not just over-working other muscles (Woodward, C. 2022).

If you’ve ever woken up the next morning after a ‘booty’ workout, only to feel sore in your quads and nowhere else, the chances are you’re probably not activating your glutes and might need to adjust your technique.

Do The Right Form

This one probably goes without saying, but form is everything. When it comes to building a booty, doing the right form is key to seeing results. There are plenty of glutes workouts and booty workouts out there, but without the proper form, you won't be targeting those muscles effectively. Butt exercises like squats and lunges can be incredibly effective in building a bigger booty, but only if you're doing them correctly. So take the time to learn proper form, even if it means starting with lighter weights or bodyweight exercises. The payoff will be worth it when you start seeing progress in your glutes and feeling more confident in your body.

Incorporate Progressive Overload

The principle of progressive overload involves continually increasing the demand placed on your muscles to continually increase muscle size, strength and endurance. In simple terms, the aim is to continually make your muscles work harder to avoid them from getting complacent so you can continue to see results (Tigges, N. 2021).

Wondering how you can incorporate progressive overload into your program?

When doing strength training, try increasing your weight. Utilising progressive overload with high-rep, high-weight exercises is essential in growing the glutes and helping you build a big booty (Tigges, N. 2021).

Rest and Recovery

If you're looking to build a bigger booty, it's important to prioritise rest and recovery just as much as your glutes workout routine. Yes, it's tempting to push yourself to the limit every time you hit the gym with intense booty-focused exercises, but without proper recovery, your muscles won't have the chance to grow and strengthen. 

Allowing your body enough rest between workouts can also significantly impact your progress. Forcing your booty to perform too often can lead to injury, but allowing yourself at least 48 hours of rest between booty exercises will allow your body to repair and rebuild muscle (Kerridge, H. 2023).

The Role of nutrition in booty growth

Without quality nutrition, your body will be unable to stimulate muscle fibres to form new tissue and, ultimately, build muscle mass. If building up your gluteal muscles is your goal, the aim is generally to keep lean while simultaneously building as much muscle as possible. As such, try to consume a small meal approximately an hour before your workout (not one that will leave you feeling full and bloated).

One of the best ways to achieve this is by aiming for 20 grams of protein per meal while ensuring you eat every 2-3 hours. You're also going to have to accept that carbs are NOT the enemy and that you are going to have to consume carbohydrates in order to build muscle and recover after training  (Dunlop, K).

The Importance of diet

A big booty is not just a desirable aesthetic, but it is also a sign of strong glutes. While a dedicated glutes workout routine is crucial to strengthening these muscles, diet also plays an essential role in building a bigger booty. 

Consuming protein-rich foods such as eggs, lentils, salmon, and quinoa can aid in muscle growth and repair, while healthy fats from sources like avocados and nuts contribute to overall body composition. Other foods that can support that big booty target include milk, pumpkin seeds, and flax seeds. With the right diet and workout plan, a bigger and stronger booty is achievable (StrongHer).

The Role of supplements

When it comes to supplements, they can be a game-changer if you're trying to maximise your booty workout results.

To build Muscle & Strength around your booty, it is important to take supplements that support Lean Muscle building and post-booty workout Recovery

If there are four supplements that can define your glutes workout, they are Protein Powder to support booty growth and muscle repair, Creatine to support endurance, power output, and booty volume, BCAAs to support muscle growth, and a Pump Pre-Workout to fuel strength and muscle growth while you're performing your butt exercises.

Check out some of our best options below!

The Bottom Line

It's not enough to just pump squats. If you want to know how to grow glutes, it's going to take a balance of nutrition, the right butt exercises and the proper form to help you optimise your booty building results.

If you need more information on how to build a big booty and which glutes workouts can support your booty building goals or still can’t decide on the best supplements to support your booty workout goals, our friendly team at ASN can help you find what you’re looking for. Just head in-store or reach out online.

FAQs about glute building

1. What are the key benefits of building strong glutes?

If you’re looking to ramp up your fitness routine, focusing on building strong glutes should be at the top of your list. Not only will a toned backside give you a boost of confidence, but it can also improve your overall athletic performance. Strong glutes help stabilise your body when running, jumping, or squatting, which reduces your risk of injury. Additionally, strong glutes can improve your posture and reduce pain in your hips and lower back.

2. How does genetics influence glute muscle growth?

The development of glute muscles is influenced by various factors, including genetics. Research has indicated that genetics plays a vital role in determining muscle size and strength and may explain why some individuals have naturally larger glutes than others. Genetic variations can impact the distribution of muscle fibres, which affects muscle growth and size. Additionally, certain genes can affect the production of muscle-building hormones, such as testosterone, that influence muscle growth. Although genetics may play a role in glute muscle growth potential, regular exercise and proper nutrition are still crucial in developing and maintaining strength and toning.

3. What role does nutrition play in glute building?

Proper nutrition is key to building and maintaining the muscles in your posterior chain. A balanced diet rich in protein, carbohydrates, and healthy fats can provide your muscles with the necessary nutrients for growth and recovery. Additionally, consuming enough calories to fuel your workouts can also enhance glute development. Don't forget to hydrate and consider incorporating supplements such as protein powders and branched-chain amino acids (BCAAs) into your diet for optimal results. Remember, nutrition is just as important as exercise when it comes to building a strong and shapely butt.

4. What foods can make your butt bigger?

Certain foods can actually help stimulate the growth of your glute muscles. First on the list are protein-packed options like chicken, fish, and lean beef. Not only do they fuel your muscles, but they also repair and build them up. Complex carbs like sweet potatoes and quinoa provide the necessary energy for those booty-building workouts. And don't forget about healthy fats! Avocado, nuts, and olive oil not only taste delicious but also support muscle growth and fuller-looking glutes. Make sure to pair these foods with a consistent workout routine to see the best results.

5. Do Booty exercises really work?

Booty exercises have become an increasingly popular topic in recent years among those seeking a quick and effective way to tone their glutes. But the question remains: do these exercises really work? Well, the answer is yes, they absolutely do! Booty exercises are specifically designed to target the muscles in your butt, including the gluteus maximus, medius, and minimus. By consistently practising these exercises, you can expect to see an improvement in both the shape and strength of your butt. So, if you are looking to perk up your rear end and boost your confidence, give some booty exercises a try!


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