How To Get Bigger Buttocks Naturally? Exercises, Foods

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Who doesn’t want to have a good looking posture? And having bigger round butts is every girl’s dream. We want to get toned and fit muscles all over our body including our butt. Hip muscles are the largest muscle in our human body and it also helps to give our butt a proper shape. So, if you are thinking about how to get bigger buttocks naturally? You are on the right blog. We have brought to you some easy methods which include exercise and food to increase your buttocks.

Check out the blog-

How to get bigger buttocks with exercise at home

1. Weighted Lunges-

How to Get Bigger Buttocks Naturally

Lunges are one of the best exercises to work out the large muscle groups in your lower body. It helps to build muscles and reduces the extra fat.

How to do it:

  • Stand straight with your feet shoulder-width apart.
  • Bring your right leg forward, your left leg should be straight but left knee should not touch the ground.
  • Keep weight in both hands to exert extra pressure.
  • Come back to the initial position
  • Now bring your left leg forward.
  • Repeat the process at least 10 times.

See more- Top 20 Weight loss exercises at home

2. Butt Bridge-

This is a little complex exercise, which helps to strengthen the core of the body and lower back and hips. It helps to get rid of back pain and also improves body posture.

How to do it:

  • Lay down on your back comfortably.
  • Your arms should be near you
  • Bend the knees, your feet on the ground.
  • Now, pull your hips, thighs, and core of the body up
  • Be careful and make sure hips do not fall
  • Hold the position for 20-30 seconds
  • Relax and turn back to the initial position.

See more- How to get rid of back fat at home?

3. Sumo Squats-

Sumo squats are great for lower-body strength, it emphasizes on inner thighs and gives it a challenge. One of the best exercises to get bigger butts. 

How to do it:

  • Stand with your feet hip-width apart.
  • Bring your both hands together and clasp them together at your chest
  • Now, squat down with your back straight and upper body lifted
  • Make sure you are exerting pressure on heels
  • Hold the position for 30 seconds.

4. Donkey Kick-

Donkey kick is a great exercise for stability and toning of muscles. They target your hip muscles and help them to grow. 

How to do it:

  • Get in a position with your legs and knees
  • Your hands should be in line with your shoulder
  • With your back flat, and chin down take your left leg up
  • Your left leg should go upwards towards the ceiling, still making a 90 degree
  • Return to the starting position.

See more- Natural ways to get rid of belly fat

5. Dead Lifts-

credit-very well fit

Another great exercise to increase your butt muscles. This is a weightlifting exercise, which helps to burn fat, gives you a better posture, and also improves your grip strength. It is recommended to always perform Deadlifts only with proper training, you may end up hurting yourself.

How to do it:

  • Stand with your feet shoulder-width apart
  • Grab the weighted bar in your hand
  • Pull the bar and lift it up till your torso
  • Hold it for few seconds
  • Slowly keep it down on the ground.

6. Single-Leg Bridge-

Another workout to make your butt bigger. This exercise also helps to strengthen the glutes, hamstrings, and core muscles.

How to do it:

  • Lie comfortably on your back with your knees bent and feet flat
  • Keep one foot straight and the other bent from the knee
  • Lift your hips up and also your leg up
  • Do it at least 10 times.

7. Fire Hydrant-

The fire hydrant is great for lower body exercise, it helps to engage and tone your glutes and outer thighs. It helps to relieve your back pain and also lower the risk of injury.

How to do it:

  • Start on your hands and knees
  • Your shoulder and hand should be inline
  • Lift your leg at a 45-degree angle, make sure to keep your knee at 90 degrees
  • Come back to the starting position.
  • Only your hips should be moving.

See more- 9 upper body fat burning exercises at home?

8. Plie Squat-

A squat with a namaskar position to increase your buttocks.

How to do it:

  • Stand with your feet wider a little more than shoulder-width apart
  • Your toes should point out
  • Raise your hand above your head and join them
  • Push your butt out and do a squat, your knees should not move forward from your toes
  • Squeeze your glutes and then get back to the initial position
  • Repeat 3 sets with 10 repetitions.

9. Kettlebell Swings-

This is a simple ballistic exercise, which involves the primary muscles and helps in the workout. A kettlebell is a great tool for strength training.

How to do it:

  • Stand with your feet slightly wider than shoulder
  • Hold a kettlebell in front of you, with your arms straight.
  • Now bend your knee a bit and swing the kettlebell from between your legs
  • A momentum gets created, drive back the kettlebell and make your back straight
  • Bring the kettlebell to shoulder level.

                                   What to eat to get bigger buttocks fast?         

Consuming the right amount of proteins, carbohydrates and fat is very necessary to get a healthy body and bigger buttocks. Some of the food items which can lend you a hand in achieving bigger buttocks are-

Peanut Butter- Who doesn’t love peanut butter? You will notice kids and gym freak munching on peanut butter all the time. It is high in fat and protein content which helps to gain weight around the booty. Peanut butter also decreases the risk of certain cancer and type 2 diabetes.

Dry fruits- Just one bowl of dry fruits daily will help you consume 500 calories. They are very healthy and nutritious. In fact, consuming dates or drinking date shake helps in the daily increase of calories and also weight gain.

Cottage Cheese- Cottage cheese is rich in protein and fat-burning properties. It is made from fresh curd and has a mild flavor and moist texture. Cottage cheese is also rich in phosphorus, vitamin B12, selenium, and riboflavin. Consuming cottage cheese helps to keep you healthy and also gives you a bigger butt.

Sweet Potato- Sweet potatoes contains phytoestrogen, as sweet as they are in taste they also help you get a bigger butt.

Salmon- Salmon is a rich source of protein and omega-3 fatty acids. They help to reduce the inflammation and increase muscle volume and strength.

Eggs- Eggs are highly nutritious, they are a rich source of selenium, vitamin B12, phosphorus, and riboflavin. They are considered as a high protein diet, which helps in reducing the muscle breakdown and enhance your bum size.

Legumes- Legumes include beans, lentils, peas, and peanuts. They are rich in protein and also maximize muscle synthesis and boost the growth of glutes. Legumes are also rich in micronutrients like magnesium which help in muscle contraction.

Avocado- Avocados are considered as the miracle fruit. They are rich in vitamin C, potassium, vitamin B6 and magnesium. Avocados are also rich in antioxidants, which are very beneficial for the body. It helps to prevent muscle damage during the workout and speed up the recovery time.

Milk- We all know how effective and beneficial milk is for our health. It is an excellent afternoon snack and also after hitting the gym. Milk contains both slow and fast-absorbing nutrients, which helps to build the muscles. It also helps to increase the body’s efficiency.

Nut butter- Nut butter like peanut butter, almond, and cashew are healthy and nutritious. They are rich in vitamin E, potassium, magnesium, and calcium. Consuming nuts helps to build up muscle and is also healthy.

Bigger Butt Workout Program

Want to Gain upto 2 ½ to your Butt Fast

This amazing Bigger Butt Program is for all those, who want to increase their butt faster and without any delay. These days you must have seen that everywhere you go, women are having a great butt and it adds a charm to their figure. If you go to any pool party, you must have noticed that men checking women’s bikni area rather than the breast area, and that would make you feel alienated because you don’t have bigger butt.

But not anymore, this Bigger Butt Program will help you achieve Bigger, Tighter and Rounder butt you have always dreamed off. You just need to give 4 days a week for 60 days, and you won’t regret those 2 months.

Highlights of Bigger Butt Program-

  • Spend only 15-20 minutes for 4 days in a week.
  • Just 4 Movements to get Bigger Butt (with proper description, pictures and videos).
  • No crazy diets to follow.
  • Not a fan of Dance, don’t worry there won’t be any silly dance routines.
  • Detailed 60-day calendar of workouts.
  • Motivation and Mental tips to stay committed to the program and achieve the result.

What to do once you get the Bigger Butt Program?

  • Read about the details of the program very properly.
  • Practice the four movements prescribed to you in correct form.
  • Measure your butt with the starting point.
  • Begin your 60-day workout program.
  • Go with the program of eating to get faster results.
  • Free Skype sessions to understand your movements, weights and adjustments you need to make.

Now, you might be thinking, what if you are not satisfied with the program your money will be wasted?

There is a 60 Days Money Back Guarantee. And don’t worry there won’t be any questions asked to you.

Just click on the Buy Now button, and give yourself a treat of Bigger Butt.


Above are some ways, with which you can try to get bigger butts. Try them out and share your results with us.


1. Does walking tone your butt?

Walking is an exercise, but it does not help to tone your butt muscles. It increases your immunity but butt can be increased only through cardio exercise.

2. How many squats a day to do for a bigger butt?

Squats are one of the best exercises to get a bigger butt. But always start low, start with 3 sets of 15 repetitions and then increase it.

3. How to get round butt?

Follow all the instructions given above, about exercise, lifestyle, and diet. Be consistent and disciplined in whatever you do, you will get round butt soon.

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I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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