How to Make Your Butt Bigger (With Photos)

How to Grow Your Glutes

A lot of people wish to have nice, round, and ample buttocks. Let's face it: a girl (or guy!) might like it when people check her out as she walks out the door. There are several things you can do at home to make your butt either grow or look bigger. Some of these methods aren't necessarily healthy, and some just mask the small-butted truth, but there are ways to grow your glutes naturally.

Methods to Get a Bigger Booty

• Diet
• Exercise (this is the best way and what we'll cover here)
• Injections, supplements, and pills
• Drugs and medications
• Creams and massage
• Cosmetic surgery
• Clothing choices

Exercises to Help You Grow Your Buttocks Naturally

There's nothing like good old-fashioned exercise to increase the size of your buttocks. Sticking to an exercise regimen long enough to see results takes drive and discipline. The right workout, combined with a proper diet, will give you the backside you’re looking for.

Some top butt exercises are squats and lunges, with variations for each of them. Note that you must consume an adequate muscle-building diet of protein and complex carbs to fuel your muscles while working out in order for them to grow.

It all boils down to this: If you want a nice, round, sexy bottom, you have to work for it. While some claim that pills, herbs, and creams will boost results, you still need to get off your butt and do some work.

7 Exercises for a Bubble Butt

1. Squats
2. Jumping Squats
3. One-Legged Pistol Squats
4. Bird Dogs
5. Mountain Climbers
6. One-Legged Bridges
7. Burpees

1. Squat

Squats are some of the most common exercises recommended to grow your glute muscles. While doing this exercise, keep the mental focus on your glute muscles.

1. Stand with your feet at approximately shoulder width.
2. Bend your knees to squat down, keeping your spine straight and your core tight.
3. Bend until your thighs are parallel to the floor, or continue further if mobility allows (until your butt is lower than your knees). Make sure your knees don't go past your toes.
4. Push through your feet to lift back up to standing.
5. Repeat for 5–10 reps.

By changing the width of your stance, you can change the parts of your glutes that feel the burn. For a greater challenge, hold a dumbbell or kettlebell.

2. Jumping Squat

Jump squats are one variation of a squat that adds a bit more cardio work while still targeting your leg and glute muscles.

1. Perform the first three steps of the regular squat listed above.
2. Instead of pushing into your feet to lift back to standing, push through your feet to jump into the air.
3. Land back into your squat.
4. Repeat for 5–10 reps.

3. One-Legged Pistol Squat

One-legged pistol squats are super challenging but are sure to have an impact on your rear end!

1. Stand up straight and transfer your weight to one foot.
2. Stick the other leg out in front of you (it's okay if it doesn't straighten all the way), and engage your core to help you balance.
3. Slowly bend your standing leg and lower into a one-legged squat.
4. Push through your standing foot to lift back into your standing position with one leg extended in front of you.
5. Repeat for 5–10 reps, and then switch to the other leg.

4. Bird Dog

This exercise strengthens the glutes, core, shoulders, and spine.

1. Start on the ground on your hands and knees.
2. At the same time, reach your right arm forward and your left leg back to make a straight line with your torso and limbs.
3. Engage your core and hold.
4. Return your limbs to the ground.
5. Repeat for 5–10 reps on each side.

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Try ankle weights for an added burn.

5. Mountain Climbers

Mountain climbers are another good cardio and strengthening exercise that target your glutes, abs, shoulders, chest, and triceps.

1. Assume a plank position.
2. Maintaining your plank, bend one knee into your chest while rounding your shoulders slightly.
3. Extend the leg back into your plank position and switch to bend the other knee into the chest.
4. Perform this motion repeatedly while keeping a quick pace. It's almost like stationary running in a plank position.

6. One-Legged Bridge

One-legged bridges are great for your glutes and hamstrings, as the muscles are really isolated with this movement.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Engage your core and lift your hips until they are in line with your shoulders and knees. Aim for your body to make a straight line (yes, it will be slanted) from your shoulders to your knees.
3. When you reach the top, lift one foot in the air.
4. Keeping your leg lifted, lower your hips to hover above the mat, and then lift them back into the bridge position.
5. Repeat for 5–10 reps, and then switch to the other leg.

7. Burpee

Many people have a love-hate relationship with burpees. They are effective, but they are challenging.

1. Starting from standing, bend over and place your hands on the ground, shooting your legs back into a plank position.
2. Lower into a pushup and lift back up to a plank.
3. Jump your feet forward toward your hands so you're in a low squat.
4. Jump to lift your feet off the floor.
5. Repeat for 5–10 reps.

Bonus Workout

Twerk! You know those girls you see at the club that twerk? Have you ever noticed that they usually have a nice booty? Twerking is a great butt workout.

Does Fast Food Give You a Bigger Butt?

Let me say first that eating fast food is a bad idea in the long run and may not even help you get a better butt. All that fat won't just go to your buttocks; it will also go to your stomach, thighs, and arms. This "method" will only make you obese and give you a flabby, sloppy butt. Not only that, but fast food is horrible for you, and eating too much of it can lead to health problems.

What Should You Eat to Grow Your Buttocks?

My advice is to eat adequate amounts of healthy food if you want a better butt. Try to consume a balanced amount of protein, complex carbs, fruits, and vegetables. Complex carbs include sweet potatoes, quinoa, nuts, beans, oats, whole-wheat bread and pasta, and most fruit. Eating a snack or small meal every two to three hours may help keep your metabolism up so that you burn more calories.

Pills, Supplements, and Injections That Promise a Bigger Butt

There are pills out there that claim to enlarge your rear end, though you'd be right to be skeptical about them. These pills are said to contain a high quantity of diosgenin, estrogen, progesterone, and natural phytoestrogens, claiming that these hormones naturally enhance a woman's curves without adding any extra weight to your stomach, face, arms, or waist. Here are some examples of this:

• Aguaje pills are believed to contain plant-derived phytoestrogens, which mimic human estrogen and enhance a woman's curves.
• Fish oil has been connected to all sorts of health benefits thanks to its Omega-3 fatty acids. Some claim that oral and topical use of fish oil can enhance curves, but this is not proven.
  
• Vitamin E, like fish oil, is said to have many health benefits, especially for skin, cellulite, and stretch marks. Even if it doesn't make your butt grow, it may actually make the skin look smoother.

Some foods and herbs are said to have estrogen-boosting effects, possibly leading to a more supple rear end:

• Fenugreek is rich in phytoestrogens.
• Fennel seeds also contain phytoestrogens.
• Maca root is said to naturally boost estrogen levels.
• Dong quai is a Chinese herb also known as "female ginseng."

These herbs can be taken in supplement form or added to food.

Massage for a Bigger, Rounder Booty

An intense lymphatic massage on the buttocks is said to boost circulation to the area and improve muscle recovery. Combined with your booty-focused workout routine, massages could be a beneficial way to help your glute muscles grow efficiently.

Algae wraps might help decrease cellulite, at least temporarily. The wrap is said to work deep tissues in your behind and rejuvenate your cells, making the skin on your buttocks glow. At many spas, you can add one to your massage, or you can buy one to use at home.

Topical Creams That Claim to Improve Your Butt

There are also creams that claim to enhance the buttocks. Some say that mixing soybean and fenugreek oils, massaging the buttocks with the mixture, and leaving the oil on overnight will make the bottom gradually increase in size. There is no current research to support this claim, though.

I also found this DIY fish oil rub. Some people claim that fish oil and vitamin E promote butt growth. According to them, the fats and antioxidants in these ingredients improve circulation and elasticity. While there's been no conclusive evidence supporting its effectiveness in butt growth, these oils are, at the very least, good for your skin.

Topical Fish Oil Rub

1. For each cheek, mix the contents of one fish oil capsule and one vitamin E capsule.
2. Rub the mixture on your buttocks.
3. Cover your buttocks with plastic wrap.
4. Wait 15 minutes so the mixture is absorbed properly.
5. Wash off.

Cosmetic Surgery: Butt Implants

Cosmetic surgery—namely, buttock implants—is an extreme option. A surgeon inserts artificial buttocks, usually made of semi-solid silicone, under the skin, either on top of or underneath the gluteus muscles. Most butt-implant surgeries are done as outpatient surgery these days, meaning there's no overnight hospital stay, and recovery is likely to be a week or two.

So what are the drawbacks? Surgery can be expensive, usually costing between $5,000 and $10,000. It also comes with risks: bad reactions to anesthesia, bleeding, infection, nerve damage, or implant rupture. If the implant shifts or leaks, you could find yourself going under the knife again.

Fat Transfer Surgery on the Buttocks

A fat transfer, also called a Brazilian butt lift or fat graft, is another surgical option for those who don't want butt implants. In this procedure, a specialist will liposuction fat from one part of your body—usually the arms, thighs, or stomach—to your rear end. A fat transfer gives you the natural look of having a fuller backside.

When you get the procedure, the specialist will first determine what kind of buttocks you have and how they can be molded. He or she will also determine where to get the fat from. After the surgery, you may experience some swelling for a few weeks.

It's very important that you do not wear any tight clothing, as the area that received fat will need blood flow to nourish the new fat. Along with the normal risks that come with all surgeries, Brazilian butt lifts aren't always permanent, and fat can be reabsorbed away from where you want it. Fat transfer is also more expensive than implant surgery, likely running from $7,000 to $12,000.

Beware of Black-Market Butt Remedies

You may have heard of people receiving injections outside of a hospital in order to get a bigger butt. These injections are incredibly dangerous. Black-market injections are not performed or condoned by doctors and can include very dangerous substances. Many victims can't afford real plastic surgery. When the materials shift in the buttocks, it can result in horrible infections and toxicity.

The Right Clothes Make a Big Difference!

The right clothing and footwear can make your booty look toned and round. For starters, pick outfits that make your waist look smaller, which will make your butt appear bigger. Try tight-fitting pants, skirts, or dresses that hug your curves, with cropped or tucked-in shirts. Even the panties you wear can make your butt appear bigger. Wearing high heels with correct posture will make your booty more round and lifted. A great outfit for showing off your derrière is a tight dress (bodycon) and high heels.

You can also get padding. Just like how a padded or push-up bra makes your chest pop, the same can be done for your butt. Padded briefs and shorts will give you sexy curves and the ultimate butt lift. No longer limited to undergarments, manufacturers of butt-enhancing products have branched out to padded jeans and dresses that create the illusion of bigger, firmer buttocks.

Sources

Begum, J. (n.d.). Does Eating Every 3 Hours Help You Lose Weight?. MedicineNet. Retrieved May 2, 2024 from https://www.medicinenet.com/does_eating_every_3_hours_help_you_lose_weight/article.htm

Benninghoven, D., & Picincu, A. (2019, November 18). Fenugreek for Butt Growth. LIVESTRONG.com. Retrieved May 2, 2024 from https://www.livestrong.com/article/553568-fenugreek-for-butt-growth/

Butt implants: Surgery, recovery, scars & vs. BBL. Cleveland Clinic. (2022, June 27). Retrieved May 2, 2024 from https://my.clevelandclinic.org/health/treatments/23353-butt-implants

Colin. (n.d.). Introducing Aguaje in capsules and powder. Peruvian Naturals. Retrieved May 2, 2024 from https://peruviannaturals.com/introducing-aguaje-in-capsules-and-powder/

Fuhrman, J. (2018, April 3). The Hidden Dangers of Fast and Processed Food*. American Journal of Lifestyle Medicine. Retrieved May 2, 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/

Gainsburg, M., & Joy, V. (2024, April 3). How to squat properly: Your back-to-basics guide to the foundation move. Women’sHealth. Retrieved May 2, 2024 from https://www.womenshealthmag.com/uk/fitness/strength-training/a708464/how-to-squat-properly/

How to choose Guam Seaweed Wraps for cellulite?. GUAM Beauty. (n.d.). Retrieved May 2, 2024 from https://guambeauty.com/blogs/news/guam-seaweed-body-wraps-for-cellulite

How to Use Foods and Herbs to Boost Estrogen (for Women in Peri- and Menopause). Hormones & Balance. (2021, May 5). Retrieved May 2, 2024 from https://hormonesbalance.com/articles/how-to-use-foods-and-herbs-to-boost-estrogen-for-women-in-peri-and-menopause/

Narins, E. (2018, March 30). My Black-Market Butt Injections Ended Up Rotting My Flesh — Let My Story Be a Warning. Cosmopolitan. Retrieved May 2, 2024 from https://www.cosmopolitan.com/health-fitness/a19601837/butt-injection-removal/

Quinn, E. (2020, October 26). How to Do Squat Jumps. Verywell Fit. Retrieved May 2, 2024 from https://www.verywellfit.com/squat-jumps-build-agility-and-power-3120594

Rogers, P. (2022, May 3). How to Do the Bird Dog Exercise: Proper Form, Variations, and Common Mistakes. Verywell Fit. Retrieved May 2, 2024 from https://www.verywellfit.com/how-to-do-the-bird-dog-exercise-3498253

Sherrell, Z., & Olopaade, J. (2021, February 2). Is fish oil good for the skin?. Medical News Today. Retrieved May 2, 2024 from https://www.medicalnewstoday.com/articles/fish-oil-for-skin

Wilson, R. (n.d.). Does Fish Oil Give You a Bigger Butt?. LIVESTRONG.com. Retrieved May 2, 2024 from https://www.livestrong.com/article/316171-does-fish-oil-give-you-a-bigger-butt/

Don't Overdo It!

In your quest for curves, just know that there such a thing as "too much butt." You don't want it so big that it looks disproportionate or unnatural.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

Comments

Precious on October 12, 2019:

Please how can I get the butty pills?

Issey Ekayaim on May 17, 2017:

I have been using dermalmd glute booster serum for the last month and I not only noticed my butt lifted but it is so much more firm then it has been, especially after having a baby! I am so excited to see more results the more I use it!

AntonioAdzaga on October 13, 2016:

I have a nice size butt but wanted to enhance my hips/thighs and I can already see it filling dermalmd glute booster serum. this product smells great as well. Try it ladies.

Anne on September 18, 2016:

Wow good

RoxanaBulf on April 24, 2016:

recently I bought bootywow for my Sister and wasn’t really sure if it would work good for her. She started using it and in the last 2 weeks i’ve noticed a sever difference in her butts. It’s just amazing how this tool is working for her! I highly recommend this product to any woman who wants to get some bigger butt!

John Hansen from Australia (Gondwana Land) on February 16, 2016:

Interesting hub, and good methods for getting a bigger butt. I wrote a hub about that discusses the loss of butts as men age so it is relevant. As this is now at the bottom of many of my hubs and gets free exposure, I feel it's only fair to advertise mine here: https://discover.hubpages.com/literature/Assnapped...

ThoughtsWriter from America on June 14, 2015:

Ahhh yes. Perfect. Thanks!

ThoughtsWriter from America on September 13, 2014:

Fast food booty all the way! Jiggle!

Sage on June 13, 2014:

What kind of pills that contain all the estrogen-y ingredients that I need?