5 Ways to Get a Bigger Butt in a Week - wikiHow (2024)

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Co-authored byDanny Gordon

Last Updated: March 5, 2024Fact Checked

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   Try donkey kicks to activate your glutes and outer hip muscles. Start on all fours with hands shoulder-width apart and knees directly below your hips. Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. Hold and slowly, with control, return your knee to the original position. Try 3 reps of 20 for each leg.^[2]

   • Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, other people like to move leg to leg within the same repetition. Find what works for you.
   • If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees.
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   Add in glute bridges for a bigger buttocks and hips. Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Face your palms up, or leave them flat on the floor, depending on what’s comfortable for you. Keeping your hands shoulder width apart and pressed against the ground, lift your hips off of the floor until your torso is aligned with or slightly above your legs. Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body.^[3] Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side, aiming for 3 reps of 10 per side.

   • When preparing for your bridge, keep your abdominal muscles tight. This exercise targets both your abdominal and gluteus muscles.^[4]
   • To keep your form strong in this exercise, always ensure your torso is even and straight while lifting.^[5] Don’t allow your back to cave or bend in any way.

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   Complete a barre-inspired plié squat. This move isn't just for ballerinas. Start by standing with your feet slightly wider than shoulder-width apart and your toes pointing outward by approximately 45 degrees.^[6] Hold your hands out in front of you to help balance or amp it up by holding a weight centered in the middle of your chest with both hands. To differ from a conventional squat, push your weight into the balls of your toes, and keep your heels off the ground.^[7] When you’re confident in your balance, stick your butt out and lower down, like you’re sitting into a chair. Squeeze your glutes and thighs as you return up to the starting position. Complete 16 reps and 3 sets total.^[8]

   • To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.
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   Use a weighted goblet squat to work your glutes. Standing with your feet shoulder-width apart and your feet in line with another, stick your butt out backward.^[9] Hold a weight in both your hands, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest.^[10] Move downwards until at a 90 degree angle. Hold briefly, and using your butt muscles, clench, and push back upwards.^[11] Try 3 reps of 15 per workout.

   • When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.
   • Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture.^[12] Keeping your back straight keeps your legs engaged and your butt working hard.
   • If you feel good about squats, try amping up your reps or weight.
   • Another option is to hold at the lowest part of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your butt muscles.
   • Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip-top shape. For example, a milk jug filled with water can act as a decent-sized weight. To amp it up, try filling your jug with loose change.
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   Do jump squats to fire up your butt muscles. Start with your feet just slightly wider than your shoulders. Put your weight in your heels, and sit your butt back like you’re going to sit down in an imaginary chair. At the bottom of the squat, squeeze your glutes for a second. Then, drive up through your toes and straighten your body to jump up. Land with softly bent knees. Do 3 sets of 5 reps in order to build power and keep good form.^[13]

   • You can hold a dumbbell in each hand or wear a weighted vest to perform a weighted squat jump.
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   Get bigger hips with a banded lateral crab walk. Stand with your knees slightly bent, and wrap a resistance band around your ankles.^[14] Starting with your feet slightly wider than your hips, take 10 tiny steps to the left. Then, take 10 tiny steps to the right. Do 3 sets of 10 reps to each side.^[15]

   • This exercise works your outer hip muscles.
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   Lunge to tone your butt, thighs, and calves at the same time. Stand up straight with good posture. Step one foot out in front of you, and bend your front leg to 90°. Drop your rear knee until it’s parallel to the ground. Then, step back to your starting position. Perform 3 sets of 10-12 reps. You can either alternate legs or complete all the reps for one leg at a time.^[16]

   • For an advanced variation, from the lunge position with your front leg at 90°, lower down until your rear knee is parallel to the ground, hold for a few seconds, then straighten your legs. This is called a split squat. You can add a dumbbell to each hand for extra resistance.

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1. See Also

   Top 5 Exercises to Get a Bigger Butt - Surrey PhysioHow to build a bigger bum: the 13 exercises you need to knowThe Legit Benefits of Squeezing Your Glutes for 15 Minutes a Day10 "Underbutt" Exercises for a Perkier Derriere

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   Focus on high protein consumption. Protein is essential for muscle growth and development, so it is important to eat lean protein at every meal.^[17] Added protein, in combination with the right exercise, supports muscle growth. In turn, building your glute muscles will give you a bigger butt.

   • Healthy sources of protein include eggs, skinless chicken breasts, salmon, tuna, cottage cheese, turkey, beans, legumes, lean beef, and soy nuts.^[18] When it comes to meat, look for lean and unprocessed cuts. When it comes to fish, try baking instead of frying.
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   Choose the right type of carbohydrates and fats. Many diets say to completely cut out carbs and fat, but good nutrition is less about removing foods from your diet and more about replacing them with healthier choices. Avoid excess calories and poor food choices by staying away from processed carbs like chips and pasta.^[19]

   • Healthy carbohydrates include quinoa, sweet potatoes, brown rice, steel-cut oats, and whole-grain breads.^[20]
   • Sources of healthy fats that can aid in losing weight and toning your butt are fish oils, extra virgin olive oil, almond butter, and nuts.^[21]
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   Stock up on vegetables. Vegetables are often a neglected part of a muscle-building diet. By adding vegetables to every meal you will find your energy levels are more consistent and therefore, you’re able to get a stronger workout by not facing tiredness.^[22]

   • Also consider that vegetables are important in aiding digestion of other valuable nutrients and minerals.^[23] Without high absorption of compounds such as amino acids, your gluteus muscle gain will be limited.^[24]
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   Choose the right supplements. Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth. Collagen supplements make your skin firm, and they reduce the appearance of wrinkles.^[25] Always consult a healthcare professional before adding supplements to your diet as there may be negative side effects depending on your body chemistry.

   • Collagen supplements might even improve bone mineral density in women.^[26]

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1. 1

   Buy a pair of butt-sculpting leggings. These special leggings often have a ruched (gathered) seam that runs between your butt cheeks to create the illusion of a rounder butt. Plus, they come in patterns designed to make your butt look fuller. Opt for high-waisted leggings, which can help further define your waist.^[27]

   • You’re more likely to find these leggings online than in regular stores.
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   Wear butt-lifting underwear. There are a variety of undergarments available that are designed to yank your butt up and make it look fuller and perkier; like a push-up bra for your bottom! They are available both with and without padding, and can be worn underneath dresses, pants, and shorts. Some styles extend up to your waist, cinching your waist in to help accentuate your butt even more.

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   Find the right pair of pants. Even the roundest, fullest butt will be swallowed up in a pair of baggy jeans. When it comes to accentuating your butt, stick with styles that are fitted to your curves. Opt for jeans that define your waist to create an hourglass figure.^[28]

   • Choose high-waisted jeans because these types of jeans button at the smallest part of your waist, making your waist look small and your butt and hips look bigger by comparison.
   • Always go with fitted pants. Oversized clothing tends to hide your curves, while fitted pants will show off your body's natural shape and help lift your butt. Whether you choose high rise or low rise jeans, make sure that they are a tad snug (but not too tight)!
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   Wear a girdle. A girdle can be worn underneath your clothes. It pushes the excess fat from your tummy down to your hips. This dual effect of shrinking your stomach while pushing out your hips makes your butt look bigger.^[29]

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Weekly Exercise and Meal Plan for Bigger Glutes

Get a Bigger, Sexier Butt with this Expert Series

Have you dreamed of having a bigger, more toned butt? You can make a lot of progress in even a few weeks with this expert series.

1

Get a Bigger Butt in a Week

2

How to Make Your Butt Look Sexy, Perky & Lifted

3

Get a Bubble Butt

4

Exercise for Great Buttocks

5

Lift Your Butt

6

Get a Sexy Bikini Body

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

• Give yourself time to rest between exercises so your muscles can rebuild themselves. Exercising every single day with no break can end up hurting your progress.
• Eat a lot of protein and carbs after you work out to help put on muscle. Your body needs the most calories when your butt is still sore from the workout.
• It’s not about how many exercises you do, it’s about how efficient they are. Get your form down before you start piling on extra reps.
• Try using ankle weights for donkey kicks and one leg butt bridges.

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