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How To Grow Your Glutes Fast

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Eat Enough To Support Glute Growth

How To Grow Your Glutes FAST !

In order to maximize glute growth you need to maintain a mild calorie surplus.

That is, you need to eat about 110% of your total daily energy expenditure every day.

The reason for this is a calorie surplus optimizes your bodys muscle-building machinery, greatly enhancing your bodys ability to recover from and positively adapt to your training.

The one exception to this rule is if youre brand new to proper weightlifting, in which case you can eat at maintenance and still grow your glutes . After about your first year of proper training, though, youll need to maintain a calorie surplus to keep gaining muscle.

Thats not all, thoughyou need to eat enough protein to allow your muscles to recover, repair, and grow effectively, too.

If you want to learn exactly how many calories you should eat to build a bigger butt, check out this article:

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Whats The Best Way To Activate The Glutes

Some form of glute bridge is the answer. Heres a quick example of what I mean:

Notice how she demonstrates the glute bridge and then the more advanced version of the exercise, the hip thrust.

In the free program Im giving away , youll notice that I start out each workout with some glute bridge movements to encourage proper activation before doing a compound movement such as a barbell hip thrust, squat, or deadlift.

Why Gaining Weight In The Butt And Thighs Looks Beautiful For Females

We live in the matrix of optical illusions. Many times what we see is a little different than what our brain takes a note of. One of many such illusions we believe in is human body shapes. No, it is not complete illusion, we definitely see the curves, we like the curves, our brain notices the curves, its just that sometimes what we think we see and what we actually like about them, these are different curves.

Men are attracted towards big butts, not due to the extra mass that carries but on account of spinal curve these create just above the buttocks. In this case we might say, hips do lie. But the fact is even men are not aware of the fact that they are attracted towards the resultant vertebral wedge rather than the extra mass on the bums. Anyways, the big booty helps make the curve so we shall focus on gaining weight there.

  • Many surveys including the one at Bilkent University in Turkey where they have conducted surveys by asking men to rank their preferences by only the shapes or outlines of female bodies, have found that spines curved at medium angle at the top of bum are ranked at top.

A big bum over the skinny legs would look like artificial mass attached to a stick. Your thighs must be thick enough to complement the size of your bum. You need to gain weight in buttocks and thighs simultaneously. A combination of big butt and proportionate thighs is what makes your lower body look in perfect shape.

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Proper Conditions For Tracking Your Bodyweight:

  • Weigh yourself in the morning after going to the bathroom and before eating/drinking anything
  • Always do it in your underwear/the nude
  • Keep a log of each day it to average at the end of the week

NOTE: if weighing yourself everyday freaks you out, then you dont have to do it. Just realize that weighing yourself once per week may not be accurate given how much our weight can fluctuate from day to day.

Dont Train Too Much Or Too Hard


Dont make the mistake of blasting your glutes with too many sets per workout and taking every set to muscle failure . More is not always better.

Not only is this unnecessary, it may even slow down your glute gains in the long run. Instead, you want to end most of your sets about 1-to-2 reps shy of muscle failure.

Personally, I never train to absolute failure for more than 2-to-3 sets per workout, and never on the squat, deadlift, bench press, or military press as this can be dangerous.

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Best Bum Exercises For A Bigger Butt

One thing to note before you dive in is that the majority of the exercises below can be done with or without weights. If you’re just building up your confidence, start sans weight and add light weights as you go. It’s always better to have perfect form than adding extra load for no reason. For the best bum exercises using weights , scroll to the bottom.

Don’t Forget Your Hamstrings

Shannon says that because the hamstrings have three dominate muscles which attach at various points near the glutes, working these muscles hard will also help tone and shape your butt.

Try good mornings, back extensions, and straight leg deadlifts in the gym, and if you’re a competent lifter, don’t be afraid to go heavy working at 80-90% 1RM at 3 to 5 rep ranges to force muscular adaptation.

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Exercise And Cardio Are Crucial But When It Comes To Your Glutes Not Just Anything Will Do

There are all different ways to exercise, and they might be challenging for your lungs, your metabolism, your flexibility, or even your legs, but this doesn’t necessarily mean they’ll be good for developing your glutes. In fact, Contreras says that “running, yoga, Pilates, and spin classes are all overrated for glute development.”

Leg Lifts W/ankle Weights


We dont play, you want curves? You got it! This exercise can be optional of weight, but we figuredHey! what the heck, you need weights anyway to build those curves. These are similar to the donkey kicks.

EQUIPMENT: Ankle Weights


  • Get on the floor on all fours your hands should be shoulder-width apart and your knees should be shoulder-width apart under your hips

  • Kick back one leg

  • Raise leg up and back down slowly

  • Bring leg back to the first position and repeat

  • Switch legs after completed desire reps on the previous side


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Struggle With A Flat Butt No More In This Article I Cover The Butt Workout You Should Be Doing For A Perky Butt

I’m going to show you a glutes workout with 6 of the best exercises to grow your butt. Here’s what I’ll go through:

  • The science behind growing your glutes
  • Exact glute exercises you can do with weights at home, or at the gym, to grow your butt

Before that: if you’re looking for a training program that’ll help you set up every single one of your workouts for optimal muscle growth for EVERY muscle group , I’ve got just the thing for you. Every BWS program is designed to be an all-in-one, science-based process thatll get you to your dream physique FAST. And best of all? It’s all rooted in science. For more information:

Single Leg Hip Thrust

Take the Hip Thrust exercise to the next level!

The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Dont let your hips fall towards one side, keep them level. Repeat with the other leg.

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Glute Bridge With Toe Taps

a) Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a straight line from your shoulders to your knees.

b) Squeezing your glutes to keep your upper body still, lift your left leg off the ground to a 90º angle then tap back down. Repeat on the other side.

Tip #: How To Track Progress Accurately


Tracking progress should be so easy that you have no reason to skip out on it.

There are four metrics you should be using to track progress correctly.

Those are:

  • Regular progress photos
  • Put on an old pair of pants

When tracking your bodyweight, its important to remember that it will fluctuate on a daily basis.

I know this can be frustrating. But taking a weekly average will give you an accurate picture of whats going on with your weight.

Many times we get on the scale a few times per month at random times during the day and our weight can be up or down due to many factors.

And depending on our mood, it can make or break our day.

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Step : Know Your Body Type

I talk a lot about body types and for a really good reason: your body type influences how you put on muscle, how much body fat your body naturally tends to store, and the types of exercises you actually need.

If you naturally store a lot of muscle / fat in your lower body, you will need to do different exercises to someone who struggles to put on muscle.

If you arent sure about your body type, I have a special Quiz that will help you determine your body type in just 2 minutes and its completely free. Plus youll get some workout and diet tips for your body type after! 🙂

Take Supplements Proven To Help You Build Muscle

I saved this for last because its the least important.

Unfortunately, no amount of pills and powders are going to automagically make your butt bigger. In fact, most muscle-building supplements are completely worthless.

But heres the good news:

If you know how to eat and train to build musclefollowing the steps we just coveredcertain supplements can speed up the process.

Here are the best supplements for building muscle :

  • 0.8-to-1.2 grams of protein per pound of body weight per day. This provides your body with the building blocks it needs to build and repair muscle tissue and help you recover from your workouts. If you want a clean, convenient, and delicious source of protein, try Whey+.
  • 3-to-5 grams of creatine per day. This will boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your butt workouts. If you want a 100% natural source of creatine that also includes two other ingredients that will help boost muscle growth and improve recovery, try Recharge.
  • One serving of Pulse per day. Pulse is a 100% natural pre-workout drink that enhances energy, mood, and focus increases strength and endurance and reduces fatigue. You can also get Pulse with caffeine or without.

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Bum Workouts To Get A Bigger Butt

No need to trawl the internet for their ‘booty workouts’ , we’ve done the hard graft and rounded up the ones worth your time. Scroll down for the list of workouts, just remember to save time for a cool down at the end. It’ll save you from the worst of bum-focused delayed onset muscle soreness trust us.

Plus, if you’re wondering how often to do bum workouts, know that there’s no hard and fast rule it comes down to what your goals are and what your lifestyle and personal commitments entail.

You see, training your glutes is an important part of any workout routine as we’ve said, it helps with power and stability in your bigger lifts , as well as help with functional everyday tasks. Making it a regular occurrence as part of a larger lower body workout is more than suitable. It mostly comes down to what you have time for.

The key with glute exercises and bum workouts is not to work your muscles to fatigue every day and expect to see change. Muscle requires time to recover and it’s during this recovery process that new tissue grows e.g. when you grow a bigger bum. Hitting the same area every single workout will only delay your big bum goals. Truth.

That’s not to say you should leave it for every other week. No ma’am. But you shouldn’t be doing bum workouts every day, no matter what anyone says. A balanced workout routine is varied, structured and hits all areas of fitness: strength, cardio and flexibility and mobility.

Follow The Rule Of Thirds

Grow Your Glutes FAST with These 3 Exercises

“I recommend training the glutes three times per week with a variety of loads and exercises,” says Contreras. “Approximately one-third of the glute exercises you perform should be horizontal in nature, one-third should be vertical in nature, and one-third should be lateral/rotary in nature.” So for example, you’ll want to do exercises like hip thrusts and cable pull-throughs for horizontal loading, deadlifts and step-ups for vertical loading, and lateral band walks and clamshells for lateral/rotary loading.

The rule also applies to weight, rep ranges, and effort. “Roughly one-third of loads you use should be heavy for lower reps, one-third should be medium for moderate reps, and one-third should be light for higher reps. In terms of effort, around one-third of your sets should be carried out to failure or one rep shy of failure, one-third of your sets should be performed to two to three reps shy of failure, and one-third of your sets should be taken nowhere close to failure.”

This strategy for how to get a bigger butt helps ensure you’re working your glutes from all angles while keeping you from burning yourself out or getting too fatigued.

Pre And Post Workout Booty Workout Nutrition

If you want to maximize your rate of progress, youll want to have some protein and carbohydrates before and after your workouts.

For your pre-workout meal, you can keep it simple with some fruit and a protein shake, or you can treat one of your main meals as a pre-workout meal. For your post-workout meal, you want to make sure you eat a snack or a regular meal depending on your schedule.

Believe In Yourself You Can Be Your Own Worst Enemy

There’s no shortcut to building a better booty it all comes down to hard work, eating right, and hitting the weight room. As these nine people show, it is possible to grow your butt and totally transform your body without stepping foot inside a plastic surgeon’s office.

If you’re trying to grow a booty yourself, scroll through to read their helpful advice, from upping your protein intake to falling in love with hip thrusts. These before-and-after photos speak for themselves.

Do Targeted Butt Exercises

Your butt is made up of 3 major muscles the gluteus maximum, gluteus minimus, and gluteus medius. If you want a bigger butt fast, these are the muscles to target.

Exercises like squats, lunges, hip raises, stair climbing, hill sprints, and cycling are all great options when looking to add the best butt exercises to your workout regimen, and will help you lose weight in the right areas.

Before you go off and add these to your workout routine, remember that too much of anything isnt healthy for you! Dont do butt exercises every day, as your muscles need time to recover and rebuild. The best plan is to target those three muscles 2-3 time a week and consistently maintain good posture while not working out.

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