Among aspiring body parts, like a thigh gap or six-pack abs, a big butt is on many people’s wish list.
Of course, genetics play a role; If you’re blessed with a naturally large butt, consider yourself lucky.
But for the rest of us with a flat-butt reality and big-butt dreams, there is hope…but you have to be willing to work for it.
Here’s our guide on how to make your butt look bigger.
How to make your butt look bigger quickly
Over time, smart food choices and proper exercise stimulation will give you a bigger butt, and we’ll dive into all of that below.
But if you want your butt to look bigger in a week? Or just with a shopping trip?
It’s possible, says Paige Nielsen, professional clothing and personal stylist. Here are her tips for creating a big butt look with a pair of pants.
1. Pay attention to fit and cut
“Skinny jeans with rounded seams in a large heart pattern on the bum lead the eye to believe that the back has more volume than the top actually does,” she says.
2. Avoid under-placed or very small pockets
“A medium to large pocket is best set up on the back,” says Nielsen. “Small pockets look flattering on a short bottom and make it look flattering.”
3. Play with bold patterns and embellishments
“Decorations on the back of the pants, such as embroidery, patches and beads, add volume, as do additional details such as grommets, double pockets, extra seaming and contrast stitching,” she says.
4. Hug your waist
Don’t hide behind a tunic or sheath dress. “Peplum blouses, jackets, and dresses with horizontal or angled seams and ruffles are perfect,” says Nielsen.
Exercise for a bigger butt
For long-term solutions, there are many exercises that can help you increase your booty.
But if your efforts to get a bigger butt start and end with squats, you’re missing out, says Pete McCall, MS, CSCS, master trainer and host. All about fitness podcast
“What a lot of people do wrong is that they usually use the glutes in one plane of motion — the front and back planes,” McCall says.
To properly target all the glute muscles and build a big butt, you must work in three planes of motion: the sagittal plane (front and back), the frontal plane (from the side) and the horizontal plane (horizontal and rotational).
Here are a few to get you started:
Butt exercises in the sagittal plane (front and back)
We spend most of our time moving in the sagittal plane, giving you plenty of great butt-building exercises to choose from; Squats, Romanian deadlifts, glute bridges, forward lunges, and reverse lunges are examples of exercises that can help you get a bigger butt.
1. Reverse lunge
- Stand with your feet hip-width apart and your hands on your hips. If you’re adding resistance, hold a pair of dumbbells at arm’s length by your side.
- Keeping your chest up, back flat, shoulders back and core engaged, take a big step with your right leg
- Lower your body until your left thigh is parallel to the floor. Your knees should be bent about 90 degrees, with the right knee hovering a few inches off the ground.
- Pause, and then push off your back leg to return to the starting position.
- Perform equal reps on both sides.
2. Romanian Deadlift
- Stand straight with your feet shoulder-width apart, holding a pair of heavy dumbbells in front of your thighs in an overhand grip (palms facing back).
- Keeping your back flat, core engaged and shoulders pulled back and down (as if you’re trying to put them in your back pocket), push your hips back and lower the dumbbells to mid-shin level, keeping them close to your body and your knees slightly bent (this The exercise is also called the “straight leg deadlift”).
- Pause, and then reverse the movement to return to the starting position.
3. glue bridge
- Lie on your back, hands at your sides. Bend your knees and place your feet flat on the floor.
- Pull through your navel to engage your core muscles and then squeeze your glutes to press your hips so your body forms a straight line — no arch — from knees to shoulders.
- Keep your head on the floor and focus your eyes on the ceiling.
- Hold the position for a beat, and then lift and lower and repeat.
Butt Exercises in the Frontal Plane (Side to Side)
To round out (pun intended) your big butt workout, you need to go forward and backward side by side.
The lateral lunge targets your glutes, aka your butt muscles, as you lunge forward. Additionally, the skater lunge and curti lunge work the front And Sagittal plan.
1. Lateral Lunge
- Stand tall with your feet hip-width apart. You can bring your arms up to your chest for balance.
- Keeping your feet parallel and your core engaged, extend your right leg without bending your left knee.
- Keeping your left leg straight, your chest up and your back flat, bend your right knee, sit your hips back and lower your body until your right thigh is parallel to the floor.
- Close your right leg to reverse the movement to return to the starting position.
- Repeat on the left side, and continue alternating sides, doing equal repetitions on each.
2. Curti lunge
- Stand tall with your feet hip-width apart, holding a pair of dumbbells by your sides.
- Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel to the floor. Let the dumbbells hang at arm’s length on either side of your right leg, but don’t let them touch the floor.
- Reverse the movement to return to the starting position. Complete all your reps, and then repeat, this time placing your right foot behind your left.
Butt Exercises in the Transverse Plane (Horizontal and Rotational)
We’re used to the rolling motion in sports like golf and tennis, but it’s not a movement pattern typically associated with building a big butt.
However, with a little twist, the jump squat becomes a great butt exercise for the transverse plane. (It also affects the sagittal plane.)
1. Rolling Jump Squat
- Stand with your feet hip-width apart.
- Keeping your chest up and your back flat, bend your knees, push your hips back, and lower your hips until your thighs are parallel to the ground. Let your arms swing behind you at your sides.
- Pushing through your heels, jump explosively, swing your arms up and rotate 180 degrees to the right. Land softly into a squat, letting your arms swing back behind you.
- Jump again, rotating to the left.
- Squat, continue jumping in alternating directions until all reps are completed.
What to eat to make your butt look bigger
Despite what Instagram influencers would have you believe, there is no specially formatted snack bar or herbal tea that will give you a bigger butt overnight.
Your glutes, like any other muscle: they need proper nutrition to grow big and strong.
So what should you eat to grow big muscles including your butt?
“Fuel your workout, then focus on post-workout nutrition to promote growth,” says McCall.
This means eating high-quality carbohydrates — fruits, vegetables, whole grains — for quick-burning energy, and including healthy protein sources in your diet, as protein is essential for muscle recovery and growth.
Lean meats, eggs and fish are protein powerhouses and, therefore, can help you build a bigger butt.