Everything you need to know about enlarging that wagon you're draggin'. Not everyone wants to change the appearance of their butt. And that's OK! But for those who do it can be tough to know exactly how to go about it and how your diet, training, and lifestyle can support or inhibit your goals. To provide helpful tips on how to achieve your body composition goals safely, we reached out to two strength and conditioning experts — Bret Contreras , CSCS, personal trainer, speaker, and author, and strength and conditioning expert Tony Gentilcore , CSCS, co-founder Cressey Sports Performance — to tell us their thoughts on how to get a bigger butt. The deal with your butt is that it's made up of your gluteal muscles — the gluteus medius, gluteus minimus, and gluteus maximus — which are then covered with a layer of fat. Your glutes are what help you stand up from a sitting position or a squat, climb stairs, stay standing upright, and stabilize the pelvis. When enlarged, these muscles "give the buttocks a firm, athletic, and sexy appearance," Contreras wrote in an email to BuzzFeed Life. Getter a bigger, rounder, and firmer butt is a matter of causing hypertrophy in your glute muscles. Simply put: Make them bigger with proper and specific training.
If exercising for a bigger butt is one of your training goals , it might not just be down to you wanting a more peach rear-end. In fact, researchers from the MIT Sloan School of Management found that fitness routines are heavily influenced by the people we surround ourselves with — physically and digitally. In the study, subjects used an activity monitor, then shared their exercise progress with the other participants on social media. The study found that people usually recorded similar numbers on the same days, regardless of geographic proximity; and, if one ran further or faster than the norm, others followed suit. Basically, if your IG feed is filled with influencers and trainers cough Emily Skye, Jen Selter cough toning their tush, you're most likely going to want to do the same. Thanks, subconscious! However, subliminal messaging aside, it's more important than ever to be including bum workouts in your weekly fitness routine. If you're currently sitting more than you're standing in lockdown then listen up. And this not good news. Working on your buns steel: incoming is important — they're needed for power, good posture, stability, force and strength.
Chances are, at some point, you've taken to doing squats in your room with the hopes of getting a bigger bum to rival Beyonce. You may even have gone to a gym class that promises to build the pert, round bum of your dreams - but there's a good chance you've made some mistakes along the way. And you wouldn't be alone; almost everyone could use a helping hand when trying to get a bigger bum. But even if you don't have the cash to invest in a personal trainer , there are some issues you can easily correct, with a little helping hand. David Wiener, Training Specialist at leading fitness app Freeletics , spoke with Cosmopolitan UK about the mistakes everyone makes when trying to perk up those bum muscles - and explained how to resolve them:. Well, this one sounds kind of obvious - but you can't just go all-in and assume you've got your technique just right. Do you know how hard it is to get a perfect squat? If it's starting to feel easy for you, chances are you're not putting in the work you need. Yep, that means getting familiar with the weights.
Last Updated: January 28, References Approved. This article was co-authored by Danny Gordon. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. There are 18 references cited in this article, which can be found at the bottom of the page. This article has been viewed 6,, times. If you think your butt is too small, there are some things you can do to make it bigger. You may not see a significant change in a week, but if you continue to put in the effort, you'll be able to get the results you want.