How To Grow Bigger & Rounder Glutes FAST

How To Get A Bigger Booty (This Works 100%)

Last Updated on September 4, 2019 by Femniqe Editorial

How to get a bigger booty

If you’re wondering how to get a bigger booty, then you’re in luck as you’re about to read one of the most detailed and actionable butt guide online.

The truth is, not everyone wants to use butt pills or do butt augmentation.

This guide will show you how you can get a bigger butt in the safest, healthiest and fastest way possible without damaging your body.

The fact is, there is only one 100% safe way to get a bigger booty and that involves the combination of butt building diet and doing some good glute exercises.

Some women might try to find easier ways to get a bigger booty without exercising and eating properly but most times the easier ways have bad consequences.

Getting a big beautiful butt involves self discipline and dedication, unfortunately, there is no shortcuts.

Any shortcuts will definitely hurt your health in the long run.

It has been proven from time to time that eating the right butt growing foods will help you grow a bigger booty and of course it works in combination with workouts.

Nutritionist and fitness experts have found out that eating lean proteins with essential amino acids and eating the right fatty foods will help you grow your glutes.

Another thing they all agreed on is that weight training is very important to growing your butt muscles.

There are tons of butt workouts available online, however, you’re going to learn one of the best routines you can do that will help you get bigger buttocks.

But how to get a bigger booty fast?

That’s the million-dollar question.

The fastest way to get a bigger booty is to do plastic surgery and that’s something strongly advised against.

Doing butt surgery has some massive health risks involved.

They are some horror stories about some women who did buttock surgery and regretted it.

Whether doctors want to admit it or not going under the knife will not turn out good for you in the long term.

Yes, Kim Kardashian and other celebrities did it but that doesn’t mean you should follow in those footsteps.

It’s best to take the safest way that will guarantee results and you’ll be able to sleep at nights not worrying about your health.

After reading this guide you will know the exact workouts you need to do and what you need to eat in order to get a bigger booty.

foods that make buttocks bigger

foods to eat to lose belly fat

The funny thing about muscles is that no matter how much you work them if you do not have protein in your diet you will not see results.

Proper diet is one of the most important factors in getting a stronger butt and growing it.

Studies revealed that having the right diet will increase your workout performance and muscle gains in the glutes.

Therefore, you have to include protein in your diet that has essential amino acids, carbs and healthy fats.

However, you must watch out for processed foods as pre-packaged foods will only store fat in your body in places such as your belly.

And that’s what happened with a lot of women who try to get a bigger butt. They go out and eat anything and increase their calorie intake hoping it will grow their butts.

Whenever you take that approach you’ll gain more fat on your belly and some on your butt.

That’s why it’s very vital for you to eat healthy foods with high protein content.

So in order to have the ultimate diet to grow your booty here’s what you need.

1. You need carbs to fuel your workouts


You have good and bad carbs. Therefore, you want to make sure that you’re only consuming the healthy carbs and the type that is packed with natural grains loaded with tons of minerals and vitamins.

This will help to put you on the road to getting a bigger butt.

Now according to Mayo Clinic, simple carbs such as legumes, beans and whole grains are among the best nutritious foods that you can consume for your glutes.

Now make sure when you’re at the supermarket that you get  whole wheat bread instead of white.

By now you should know that white flour is one of the worst foods you can consume; it’s just not good for your overall health so you should simply avoid it.

Another fantastic food that you should eat is potatoes and as they are loaded with good carbs, vitamin B6 or potassium and vitamin C.

You should make sure that you always include legumes are as they are a good source of protein.

2. You will need healthy high fat foods


Fat makes up a major portion of your butt so eating healthy fatty foods will help you gain and grow a bigger booty.

It will not only help with gains but also help to give you energy for your workouts.

The proper term for healthy fats is monounsaturated or polyunsaturated fats.

Some classic examples of high healthy fat foods include nuts, Greek yogurt and avocados. Snacks would simply include a one ounce serving of mixed nuts with a cup of Greek yogurt. 

Avocados is one of the ultimate foods to grow your booty because it has a great amount of minerals and vitamins and also contain high monounsaturated fat which is a healthy choice for growing your butt.

3. You will need super proteins to rebuild your glutes


As we have already established, the main ingredient to growing your butt is protein.

If you’re not consuming enough protein you will not get a bigger butt.

It’s that important.

When you do your workout your muscles will tear, therefore, you will need protein to repair those muscles and grow your booty.

Check out: 25 Super Foods To Grow Your Booty

Super proteins 

Super proteins are very important to enhance any part of your body. They contain very little saturated fat and is mostly packed with high-quality proteins that your body needs.

As we mentioned earlier, no matter how hard you train your glutes, if you’re not consuming high quality muscle building foods then you won’t get the results that you’re hoping for.

So here’s a list of the top Super Proteins that you must include in your diet.

Now whether you’re a vegetarian or non-vegetarian there is something on this list that you can include in your diet.

  • Eggs
  • Whey protein
  • Poultry
  • Fish
  • Lean red meat.
  • Beans and legumes

Now bear in mind you won’t simply grow a bigger butt by just eating these foods as it involves combining the right exercises to get the right results.

Honestly, it might seem difficult at first, especially if it’s your first attempt at a full-on routine but if you continue and remain persistent you will get some fantastic results in no time.

Important: stay away from bad carbs


Even though we mentioned carbs earlier we have to reinforce that you have to stay away from bad carbs.

They are typically packed with sugar or salt and have little or no nutritional value plus they won’t help you grow a bigger butt.

The dangerous thing about bad carbs is that they spike your blood pressure and increase the production of insulin which promotes the storage of fat cells typically in your belly area.

Some great examples of fat carbs are junk foods, candies, white bread, white pastas, artificially modified foods and soda.

The butt building diet

One of the most annoying things about trying to find information on how to get a bigger booty is that a lot of times you don’t get an actionable guide to follow.

So in this guide you’re going to learn a simple but powerful diet that you can follow to grow a bigger booty.

  • For break-fast you can eat 3 to 4 egg whites, add 2 pieces of whole wheat bread and half a grapefruit.
  • For brunch you can eat a cup of Greek yogurt and add some berries. You can add some oats to it also to give that crunchy factor.
  • For lunch you can eat baked chicken breast. Add some spinach and lettuce. To add some healthy fats include a piece of avocado.
  • In the evening you can snack on nut butter pasted on a toasted whole wheat bread.
  • Now for dinner you can make a salmon fillet with a side of quinoa and some asparagus.

Now that you know the type of foods that you can eat by following the simple diet, you need some powerful butt workouts to do.

This is the ultimate formula to a bigger butt:

Eating the right foods + Doing the right workouts = Bigger Butt

Important: In order to maximize your workout results you can eat a pre-workout snack that is very easy to digest, high in protein and will provide your body with needed energy.

So what you can do is make a banana smoothie, add flax seeds and protein powder. You can also drink it after your workout session as your muscles will need to rebuild themselves.

Another alternative is a protein bar, yogurt or even some nuts and fruits or a peanut butter sandwich. These are all great butt building choices.

Make sure that you’re drinking enough water throughout your workouts as you will need it to hydrate your body.
Also check out: 12 Pre-Workout Snacks For Bigger Booty Gains

Exercises for a bigger booty

Now we are at the fun part and that is the work out that will help to grow your butt muscles.

Some very powerful and strengthening exercises are squats, deadlifts and lunges.



No butt workout guide would be complete without mentioning squats. It’s the Holy Grail of butt workouts.

Squats are very powerful for getting a bigger butt especially when you adjust your foot position to put more stress on your butt muscles so they will feel it more.

You can use dumddbells with your squat routine in order to maximize the results.

In order to get the maximum benefit from squats you have to do it slow or at a reasonable pace.

Your muscles will feel it more and you’ll see greater results.

As there are many types of butt workouts, we’re not going to confuse you with all the different variations.

So no need to worry as we have compiled a very effective butt workout that will give you fantastic gains.

In the video below you’ll see the routine that you should do 3 to 4 times a week in order to maximize your butt muscle gains.

Frequently Asked Questions:

How To Get A Bigger Butt In A Week?

If you get started with the right training and diet you will absolutely feel the difference from day 1.

However, this doesn’t mean you’re going to add 3 inches to your glutes in just 7 days, that’s just not possible.

Growing any muscle takes time and consistent effort.

There’s a lot of gimmicky products on the market promising to add size do your glutes in just a matter of days, those don’t work AT ALL.

Instead, focus on how you can include training and proper diet as a lifestyle so that you can grow your glutes and maintain those gains for a lifetime!

Can I Get Bigger Buttocks Fast Without Exercise?

Of course you can, but you will have to go under the knife and put your health at a HUGE risk.

Apart from that, the only way to get a bigger butt is training your glutes consistently and support that training with the right eating habits.

Can I Get A Bigger Butt Overnight?

Absolutely not!

Any youtuber or Instagram influencer telling you that it’s possible they are literally lying to your face.

As mentioned before, growing any muscle on the body take consistent effort and time.

Don’t fall for silly things like that.

Okay I Get It, But Can I To Get A Bigger Butt In 2 Weeks?

This IS more realistic.

If you’re hitting the glutes at least 3 times a week with glute-specific exercises AND eating at a calorie surplus daily to support muscle growth, you will absolutely see change in feel, shape and size of your glutes every 2 weeks but ONLY if you train consistently.

Now the change in size that you will see won’t be dramatic but you should see major changes as you progress into week 6 and 12.

One more thing, you should keep in mind that everyone responds to glute training differently.

So, some might see results a lot sooner than others.

That being said, with consistent training and a calorie surplus diet, you will definitely see increase in size.


Now you might have searched for hours trying find how to get a bigger booty but if you follow this plan you will see results and will need to get some new jeans to accommodate your growing butt.

Everything laid out in the guide will not only give you a bigger butt but also tone your thighs and burn fat from unwanted areas.

Now that you know exactly what to do it’s for you to stick to eating  properly and do the workouts daily.

Start taking action!

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