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How To Get A Bigger Butt (2023 Ultimate Guide)

Last Updated on January 1, 2023 by Femniqe

butt workout

Ok, so you have tried that “special butt lift” program or probably you have bought some butt pills that promised you a butt like Kim Kardashian.

But some how you still have a flat bum.

We know exactly how you feel, but no need to worry as you have landed in the right place to help you reach your butt goals.

You are about to learn How to get a bigger butt and get that perfect Brazilian booty in no time.

Women spend quite a lot of time worried about their butts. It’s usually either too small, too big, too wobbly, too floppy, too firm, or too saggy.

Well, pack your workout gears, grab your mat and let’s go on the ultimate ride to getting that Brazilian sexy butt!

The beaches of Rio De Janeiro are packed with sexy, hot butts belonging to women of all age groups.

Undeniably we all look at these Latin American women with eyes green with jealousy because these women have posteriors to die for.

Another reason to be envious is that they mostly just get their butts naturally.

Honestly, those ladies in Brazil have it going for them when it comes to the perky derrieres. And it’s not only the swimsuit models either.

The popular questions are; what is the Brazilian secret? What are the butt workouts they mainly do? Is it simply that these women possess greater glute shaping genetics, inherited from their Aztec ancestors? Is there more to it than just that?

Can these Brazilian beauties teach us anything or show us a few tricks that could help us to gain a bigger butt?

Actually, there is…

As it so happens, Brazilian women place an inordinate amount of importance on their butt and also the type of butt workouts needed to maintain or grow it bigger.

Actually, it’s not unusual for Brazilian women to do butt workout sessions exclusively focusing on their glute muscles for 30 minutes or more.

butt gray

The entire workout session is just on the butt and not just a couple minutes thrown in at the end of a 45 minutes to a 1 hour full body workout session.

So we now have our answer, it’s not a secret!

We don’t have to be jealous anymore since it’s simply working your butt off with butt specific workouts and being smart about it.

In this case, it means prioritizing your butt workout so that you are putting all of your energy and focus into your rear end, rather than adding it as a tag on after exhausting yourself on other body parts.

It also means properly utilizing the elements that comprise an exercise program designed to re-construct your butt.

You need to provide a sufficient workload and a progressive strength overload in order to give your butt a reason to change.

Smart means realizing that a lifetime’s regret can happen in the moments of a pleasurable mouthful.

Being prudent and controlling your diet is a significant factor in reshaping any part of your body, but specifically your derriere.

Women tend to have more problems toning up the butt more than any other areas of their body.

Women are inclined to store fat in the rear end, and unfortunately, it is a fact that it’s the first place fat is stored and build up on a woman’s body.

Cellulite loves this area of the body giving it that lumpy, dimpled look.”

Smart speaks to realizing that you will never be able to spot reduce fat from any specific area of your body.

By effectively managing your exercise and nutrition you will be able to thoroughly and continually burn fat from all areas of your body at the same time.

What precise butt training does is tone, shape and firm the muscles which reside underneath the cellulite, prepping them for their spectacular presentation once the fat has been burnt away.

Smart also speaks to understanding the meaning of developing the mentality for success.

Visualization, self-esteem and goal-setting are all important elements in achieving a perky derriere.

This guide will lead you by your butt and take it where it wants to be. It will illustrate and show you how to achieve a bigger butt.

This will give you fantastic results, irrespective of your race, nationality or genes.

It will also offer you the ultimate butt eating plan that will aid you in giving fat the boot and allowing you to reveal the bountiful fruits of your labor – a hot, sexy butt that will turn all heads, whether fully clothed or just in your swim wear any time of the day.

READ MORE: 23 Butt Workouts For The Perfect Booty!

Knowing Your Butt


The female buttocks is an intriguing part of the anatomy.

The butt is an area of accumulated fat that most women are anxious to increase in size. It is also perhaps the only part of the body where women are happy to get larger muscles.

Certainly the buttocks is an example of a contradiction. Let us find out what makes the butt tick, what is really underneath all the fat and cellulite.

Gluteus Maximus: The largest muscle group in the human body. It is the major part of your butt.

The gluteus maximus’ main function is to allow you to spread your legs, for them to be able to turn and extend.

The gluteus maximus works in accord with the gluteus medius and the gluteus minimus to complete these movements and also provide a cushion for our sacrum when we sit.

Gluteus Medius: This muscle which kind of resembles a pork chop, is positioned near the outer section of the pelvis. Its main purpose is to maintain stability in your pelvis whenever you are walking or if you lose your balance.

Without this stabilizer muscle we would stagger about like an incorrigible drunk all day long.

Gluteus Minimus: This muscle as implied by the name is the smallest of all three muscles.

It is located immediately beneath the gluteus medius and its purpose is to help the gluteus medius to keep you properly balanced.

These three glute muscles have a significant role in our overall strength, conditioning and most importantly wellness.

This can only be so if we keep using them. Every time we sit before a television, a computer, or even do menial walks about the place, our glutes do very little to no work at all.

With the increase in the sedentary lifestyle, the largest skeletal muscle group in the body have become more neglected as we have become non-users, since these tasks require little or no physically demanding labor.

Without us extending, spreading and turning our legs often through exercise or movement, our glute would basically just shut down and get a free ride in our body through life.

An effect of the glute muscles resigning themselves to lack of activity is that other weaker and smaller muscles in your body will be forced to pick up the slack.

The main one that typically takes on the pressure is the erector spinae, the lower back muscles.

Perhaps that’s why we now have an increase in lost productivity in society owing to lower back strains.

It probably got more to do with how badly out of shape our butt muscles are than a result of weak back muscles.

Another muscle group that would pick up the burden are the hamstrings. Hamstring pulls are now a popular injury or accident. And again it may be due more to out of shape glutes than weak hamstrings.

Your glute muscles need to step up to the plate if you wish to have any hope of returning your body to its strength, shape and vitality.

Then again, your glutes need a purpose to get into shape. This is where targeted exercise come in.

Your glutes are not going to be easy to work as it enjoys doing naught.

Without you doing exercises aimed directly at your glutes, you will have to enlist other muscle groups. So that means more running, climbing stairs, walking and the list goes on.

Although they are good leg exercises overall they are not precisely aiming at the glutes.

The shape of ones butt is directly linked to the strength of the glute muscles.

Neglected, weak and unused glutes will result in giving you a folded, saggy look which makes your butt look flabby and rectangular.

Your butt will lack fullness, definition and curve.

Related: How To Get A CURVY Hourglass Figure

A pair of well-shaped, well trained and strengthened glutes will certainly look perky, shapely and round.

Can you guess the one major difference between the two types of butts described?


That’s right, muscle. Muscle determines your butt’s firmness, shape and beauty.

By working the glutes constantly from various angles and fueling the muscle cells to inspire growth, you will be able to reshape your butt and at last answer the centuries old question:

How do I get a bigger butt, naturally?

how to get a bigger butt


Many movements that are usually done at the gym are actually great butt workouts. However, they are only effective if you know how to really activate your glutes during the exercises.

Exercises such as lunges, push-ups, planks and squats all have the ability to get your glutes burning.

A lot of people, however, are not paying attention to their glutes during these exercises.

By reacquainting yourself with these exercises again, with emphasis on working the glutes, you will be able to completely transform your butt and your workout.

These bigger butt exercises below will let you learn how to totally activate your glute muscles.

This is the first critical step in learning how to grow a bigger butt. Your objective is to feel as if your butt is on fire while you perform them.

You may not feel that way in the beginning but keep doing these exercises and with each day, place your focus on your glutes.

Then you will be benefiting from the bigger butt exercises.



Lunges is one of the best butt workouts but they come after squats.

Keep in mind you might experience more soreness in your gluteus muscles than any of the other exercises. Here are the steps to follow when doing it:

  • With your feet straight and shoulder-width apart, hold a pair of dumbbells, your hands are by your side.
  • Maintain a straight back and step forward with your right leg. Always ensure your ankle is ahead of your knee to avoid too much tension on your knee tendons.
  • You should feel the stretch in your butt. Shorter strides will focus more on your legs, so aim for wider strides so as to hit the butt muscles.
  • Next, push yourself off with the heel of the extended right leg to get back in the starting position.
  • Repeat this with your left leg to complete one rep.
  • Complete this exercise for 3 to 4 sets of 8 to 12 repetitions. Balancing your weight may be an issue for beginners but it becomes much easier with practice.


This exercise is perfect for toning up the inner thighs while shaping your butt. This exercise can be done in two positions.

  • One is by holding a dumbbell in each hand up at the sides of each shoulder.
  • The second one is to hold a heavier dumbbell or just hold two of the same size in front of you hanging between your legs.
  • Your back must be kept straight, legs a little more than shoulder-width apart, toes turned outward. You then bend your knees until your legs are parallel to the floor.
  • Concentrate on using your glute muscles and try to feel the stretch when in the squat position.


  • On all fours, lift your right arm up while simultaneously kicking the left leg back.
  • Keep the rear leg parallel to the floor lifting from the inner thigh.
  • With your spine neutral hold for 60 seconds.
  • Repeat with the other leg.
  • Do 3 sets of 15.


  • Stand with feet shoulder-width apart, toes are slightly turned out, arms should be on your hips.
  • Bend your knees into a plié, keep your core engaged then jump up explosively.
  • Aim to land with control, lower your body back into the squat position for one rep.
  • Do three sets, 30 seconds each.


  • With your feet together, your knees soft while standing, jump and land into a lunge with your right leg forward.
  • Push off with both feet, jumping them together, then landing into a lunge with your left leg in front.
  • Jump your feet back together for one rep.
  • Complete as many reps as you can for 60 seconds.

These butt workouts are intended to let you isolate and focus your muscular tension on your glutes to make your butt bigger.

If you mostly feel the tension in your hamstring or lower back, keep doing them daily, the focus will relocation to your glutes.

These workouts are great glute workers.

By doing these workouts on your butt for a couple of minutes every day you will develop a great daily habit that will help you to increase your butt size and perfect its shape.

Eating Your Way to a Bigger Butt With Protein

Protein is vital for muscle growth and recovery when doing butt workouts.

Protein consists of 8 essential amino acids and also 14 non-essential amino acids. These amino acids are needed to make our muscles grow.

While many of us have protein as part of our diet, the question remains: is there enough protein in your daily diet to maintain muscle growth? Without adequate protein, you can do all these exercises plus much more and not get a round butt.

I would recommend eating about or more than your body’s weight in grams of protein. If, for instance, you weigh 130 pounds, try to eat 130 grams of protein each day.

Having a protein shake between meals makes it easier to get the amount of protein you may require.


Learn more about the challenge => Here

Avoid these 5 Common Mistakes


No crash dieting! That’s the worst mistake you can ever make. Crash dieting not only results in weight loss but will also make you lose muscle mass.

Once you are working out hard and eating healthy, natural foods, your body will inevitably burn off excess body fat.

Over-Doing Butt Workouts

Consistent work out of the same muscle group too frequently is counter-productive and will result in muscle break down instead of muscle growth.

This will then lead to muscle reduction instead of muscle build up.

Have the mindset of a bodybuilder. Train for a maximum two times per week so your butt muscles can have some time to recover and grow.

Lack of Protein

Muscles growth requires adequate protein consumption.

Try to consume at least 1g of protein per pound of your body weight each day. Don’t make your hours of intense butt workout go to waste because of lack of protein intake.

If needed, you can supplement with protein shakes to attain that number.

Here are the best protein shakes for women

Too Much Cardio

Reduce your cardio workouts to 15 minutes each session, but the intensity can be increased for better results. Excessive cardio exercise can break down muscle tissue.

Form and Intensity

Proper form is a very important part of any exercise routine. Focus on the feeling of your glutes, not your legs, contracting and doing the work.

Whenever you are doing lunges, avoid letting your knee extend beyond your toes.

And don’t just go through the motions, always give it your all. Embrace the intensity and keep pushing yourself beyond the boundaries.

You will only get maximum results if the intensity was also maximum.

You might have encountered many variations of butt workouts but don’t get caught up with trying to find the perfect butt workouts because if you do that you will never see results.

You must stick with a particular routine until you start seeing results.

The butt workouts listed above are proven “Butt Growers” and will always be because they are just so effective and target the glutes.

So just simply, get up off your butt and just do it!

“Drive yourself hard and you will definitely see your booty grow bigger, toner and sexier.”

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