17 Things Everyone Looking for a Bigger Butt Must Know

Not everyone desires a bigger butt, and that’s totally OK. But if you do, you will need to equip yourself with proper knowledge about your diet, training, and lifestyle to reach the goal. And it’s obviously better to get that knowledge from those who have helped people with it for years, and in this case, from two strength training expert, Tony Gentilcore, CSCS, co-founder Cressey Sports Performance and Bret Contreras, CSCS, personal trainer, author, and speaker.

1. The butts we are talking about are the three muscles in your backside.

Your butt comprises of three gluteal muscles: gluteus maximus, gluteus medius, and gluteus minimus, covered with a layer of fat. We need these glutes to be able to stand from a sitting or squat position, stay standing upright, climb up, and stabilize the pelvis.

Glute Muscles

2. So these glutes are what we work on to get a bigger butt.

If we can cause hypertrophy in these glutes, our buttocks will get a firm, athletic and sexier appearance.

3. We need to focus on the layer of fat too.

If you have too much body fat, your butt won’t be able to appear round, firm, and shapely despite your decent-sized glutes.

4. Ask yourself if you are determined enough to lose body fat.

To reveal the butt’s shape, many choose to work on reducing the layer of fat on the backside. However, as everyone is different, it is hard to come up with an exact number of how many percentages of body fat we need to reduce. According to Precision Nutrition, on average, American women have about 40% of body fat while men about 28%. To be considered healthy, women’s body fat should be in the neighborhood of 22–33%, and men’s in 11–22%. However, according to Contreras, to reveal your butt’s shape, those numbers should be decreased to 20% and 15%, respectively. Keep it in mind that, as some might need to go lower while others might stay higher and still have a round, athletic, and sexy butt.

5. To lose fat, you need to consume fewer calories.

You can use online calculators to find out how many calories you should take, how much is the rate of weight loss would be in a period of time. However, it can only give you an idea, you will still need to try it out to get the real answer.

6. Fewer carbs, more protein and say no to low-fat diets.

Protein is essential to gain muscle, so don’t forget to add more protein to your diet. According to BuzzFeed Life, in order to lose fat, you will need to take in more protein for muscle growth, fewer carbs, and enough fat for satiety. To have an idea of the ratio of carbs to fat to protein you should maintain, search for a macronutrient calculator online.

7. What you need to lose is fat, not just weight.

As you need muscle for a bigger butt, better health and metabolism, make sure what you lose is fat, not muscle. To know the percentage of your body fat, you need to use a body composition scale or a tape measure to take some measurements before using a calculator.

Tips for a proper squat

8. Choose the right type of exercise and cardio.

Not all exercise helps with your glutes, therefore, you will need to find a set of workouts that focus on your butt. According to Contreras, running, Pilates, yoga, and spin classes aren’t as effective as many assume.

9. Choose high-intensity moves targeting your glutes, such as hill repeats and stair sprints.

To lose fat, high-intensity cardio is normally a must. But aim to kill 3 birds (bigger butt, less fat, better cardiovascular health) with one stone. According to Gentilcore, the best cardio is sprinting up hills or stairs. Or if you often go to gym, start using the step machine.

10. Squat alone isn’t enough.

Squat is included in almost any butt workout routine, but it alone is not enough for glute growth. According to Contreras, a single exercise is never enough to grow all those three glutes.

11. Do bodyweight exercises like hip thrusts and glute bridges.

If you are new to working on your glutes or you have spent lots of time sitting, go with simple bodyweight exercises. These exercises will be challenging enough to make your glutes stronger and at the same time not so hard to perform.

According to Gentilcore, you should start with hip thrusts and glute bridges. Firstly, master the movements. Secondly, increase the number of reps and add more sets. Thirdly, move on to more challenging exercises such as single-leg hip thrusts and single-leg glute bridges.

Don’t just follow a dull routine, you should add more variety such as resistance bands, barbells, dumbbells, or machines at the gym. Some alternative exercises you should consider are deadlifts, lunges, squats, back extensions, cable kickbacks, and lateral band walks.

Glute Bridges

12. Add some weight and go for more challenging movements when your glutes are stronger.

Once you have mastered a movement, add some weight to it before moving to new “buttmaker” movements like deadlifts, weighted lunges, squats, and split squats.

13. Never go too heavy if you are not ready yet.

Because it might mess up your gains if you aren’t ready for the advanced moves yet. For example, if you use dumbbell to your glute bridge or barbell to your hip thrust when you aren’t strong enough to perform them with just your bodyweight, your lower back will need to move the weight, and it’s not how you work on your glutes. What matters more is quality, not the number on the weights.

14. Train regularly 3 – 5 days a week and practice progressive overload.

According to Gentilcore, the two most important things to change your body composition are dialing in your nutrition and working out consistently. To maximize results, do strength training at least 3 times a week (5 times would be best).

Also, employing progressive overload (which means doing more work overtime) is extremely important. Therefore, don’t forget to increase reps, sets, move to more challenging movements, or add more weight. To make the best of the training, you should challenge your glutes, take a rest, and then challenge them some more.

Single Leg Hip Thrust with Resistance Band

15. Do glute-training exercises to start and end your workout session.

According to Gentilcore, to grow a body part, we should give them more exposure. So to grow your glutes, you should start your workout session with bodyweight glute-activating exercises (like hip thrusts or glute bridges) and end it with single-leg movements (like hip-thrust or glute bridge or variations, lunges, or split squats.)

16. Don’t skip resting and recovering.

It might sound fake but totally true, hypertrophy happens when we rest, not when we perform the exercise. Therefore, you need to spend time resting, recovering, and letting that hypertrophy happen. We break down muscle tissue when strength training, therefore, we need to rest so that damage is repaired and your muscles grow. You should plan at least 1 day of resting each week, 2 will be even more ideal. And a massage once in a while will also help lots.

You should also work on your flexibility if it limits your ability to perform advanced movements or add more weight to the training. When you feel something is tight, spend time stretching it. You should pay great attention to your hips and ankles as they are likely to be a problem after lots of glute training.

17. Set realistic expectations.

According to Contreras, those who follow his instructions often notice big changes within 3 months or progressive training. But keep it in mind that everyone is different, some people are luckier as they have great glute genetics.  


Does Butt Clench Exercise Really Work?

If you spend hours a day sitting still, your butt is likely to take a snooze. You might be thinking of doing butt clenches to wake it up or strengthen the glutes, but is it really working as many suggest? In this blog, we will give you the answer as well as some other alternative exercises.

Does the Butt Clench Exercise Really Work?

The name “butt clench” says it all. The exercise is quite simple, all you need to do is to squeeze your glutes for a few moments before releasing. However, despite its popularity and simplicity, this move alone won’t give you a bigger butt according to Jereme Schumacher, a physical therapist at San Diego-based Bespoke Treatments.

Your butt and legs might fall asleep when you spend hours sitting still at a desk or on the couch. According to Schumacher, the reason is that your arteries or nerves are pressed for long either at the lower back or buttocks. And butt clenches might not be able to help you solve it. It does not help much with alleviating or preventing based on how your legs get numb or tingling. So what exactly happens during your butt clench exercise? Probably nothing.

However, as there is no harm doing so, you can still keep doing butt clenches. Every muscle exercise counts, just don’t get your hopes for a bigger butt high.

Better Exercises You Can Do While Sitting

Don’t worry, there are still better exercises you can do to gain a bigger butt without leaving your seat. Replace your butt clenches with these 4 moves recommended by Schumacher for better results:

1. Seated Thoracic Rotation Stretch

  1. Move to the seat’s edge.
  2. While keeping a flat back, stretch your arm until it reaches your right foot.
  3. Lift your left arm up towards the ceiling and perform a torso twist to open up toward the left while the lower body remains facing forward.
  4. Hold the position while taking a few deep breaths or as long as needed before switching sides.

Tips: According to Schumacher, performing these twists promotes greater spinal motion, which alleviates nerve tension when sitting.

2. Seated Hamstring Stretch

  1. Move to your seat’s edge with your arms at your sides and back flat.
  2. Stretch your left leg straight but don’t lift its heel off the floor.
  3. Trying to touch your toes with both hands, slightly bend your left knee.
  4. Hold for a few deep breaths before switching to the opposite side.

3. Seated Figure 4 Stretch

  1. Move to your seat’s edge with your arms at your sides and back flat.
  2. With your right leg bent at 90 degrees, cross your left leg so its ankle is on your right thigh, just above your knee.
  3. Use your left hand to grasp your left ankle while the right hand holds the edge of the chair.
  4. Bend your torso forward toward the left knee while pressing through the right heel.
  5. Lean as far as possible while remaining a flat back.
  6. Before switching to the opposite side, pause for some deep breaths.

Tips: This stretch is highly recommended for those who have spent hours sitting already. According to Schumacher, it not only helps decrease muscle tension in your buttocks but also alleviates excessive tension due to prolonged sitting.

4. Chair Squats

  1. With your knees shoulder-width apart, move to the chair’s edge.
  2. Place your hands on opposite shoulders by crossing your arms.
  3. Press through the heels to stand up and then, slowly lower your butt toward the chair.
  4. Without actually sitting down, come back to standing. Try to aim for a set of 8 to 10 reps.

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