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Can You Actually Grow Your Glutes?

    Are you struggling to enhance your bum size? Many men and women want to have a larger and curvier butt. But can you actually grow your glutes?   

    You can grow your buttocks, but you can’t do it overnight. Your approach determines how long it takes to see ideal results. If you stick to a regular exercise routine and have a healthy diet, you will see progress in one to three months.

    Read on as we explore six different exercises that help you tone up your glutes faster. We’ll also introduce some foods to accelerate your progress.  

    How Can I Grow My Glutes?

    Depending on your body’s overall fat percentage, you have fat layers that can make your butt thicker or thinner. You may have nice glutes but hidden in these fat layers. 

    Moreover, some lifestyle choices, like sitting too long on a chair or wrong sleeping positions, gradually weaken your glutes muscles and make your butt look flatter. 

    If you want your butt muscles to be visible, you have to burn the unwanted fat. Low-calorie diets and glute-growing workouts below will help you. These exercises also help you activate those muscles and eliminate pain. 

    You can perform all of them in one workout session or add them up to a full-body routine two or three days per week. Start with one set for each exercise and add more sets as they get easier for you.


    Squats are one of the most well-known and functional workouts for muscle strengthening, which mainly affect the glutes and thighs. They not only tone up the lower-body muscles but are also effective calorie burners.

    Stand with your feet a little more than shoulder-width apart. Keep your hands extended parallel to the ground and your toes turned to the front. Bend your knees and push your hips back as if you’re sitting on an invisible chair. Make sure your knees don’t go over your toes. 

    Wait there for a few seconds and stand up as you squeeze your glutes. Repeat the movement ten times.

    If you don’t have knee or ankle issues, add a polymeric leap and try jump squats. This powerful workout elevates your heart rate and strengthens your lower-body muscles. Squat down, then jump up as push your hands backward and land very lightly. 

    Watch this video to learn seven different ways to do squats:

    Glute Bridge

    Glute bridges strengthen your glutes and hamstrings while enhancing your hips’ stability. The move doesn’t put any pressure on the lower back, so it is an excellent exercise for people with knee or back pain who can’t do squats. 

    Lay on your back with your feet bent on the ground and your hands at your side. Make sure to keep your core tight and flatten out your back. Push up your hips until your knees and make a straight line with your hips and shoulder. Flex your glutes as you push up. Hold on there for five seconds and slowly come down. Do 15 reps for three sets. 

    Glute Bridge

    You can hold a dumbbell on top of your hip bones when pushing up to add more intensity. A heavy to medium dumbbell ⁠(20 pounds⁠), available on Amazon, can do the job, but use a lightweight one if you’re a beginner. 

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    Lunges are a great exercise for lower-body development. They strengthen your glutes, quads, and hamstrings and work your hips and tight.

    Stand straight. Take a medium-sized step and drop down to your knee until your leg makes a 90-degree angle. Make sure your knee doesn’t go further than your toe. Pause for a few seconds and return to the starting position. Repeat the move 12 times for each leg. 

    You can hold a pair of dumbbells, or you can put a barbell on your shoulder behind your back while lunging. By adding weight, you can improve your calf muscles and abs too.

    If you want to add cardio to your workout, try walking lunges. Get into the lunge position, and without moving your bent leg, push the other leg forward. Repeat this walking pattern 20 times. 

    This video helps you do lunges properly:

    Single-leg Deadlift

    Single-leg deadlift is an excellent hip-dominant exercise that targets your glutes and hamstrings and strengthens your back and core as well. It also challenges your static balance.

    Stand on your right leg and raise your left leg behind you until it forms a straight line with your back. Keep your core tight and hinge forward and reach your hand toward the ground. Hold to that position for a few seconds and return up. Repeat 12 to 15 times, then switch your legs. 

    You can hold a dumbbell in each hand to add more intensity.

    Watch this video to avoid the common mistakes when doing the single-leg deadlift:

    If you have trouble keeping your balance, hold on to an object or wall. But make sure to grab the object lightly. Just use it enough to maintain your balance.


    The clamshell improves your hip stability and targets the medial glutes⁠—fan-shaped muscles located on the upper buttocks⁠—usually ignored during squats and deadlifts. 

    Lay on your side with your head resting on your hands. Bend your knee with your legs stack and keep your upper body in a straight line with your heels. Then rotate up your upper knee while keeping your feet touching. Hold on a few seconds, then slowly return to the starting position. Do 20 reps on each side. 


    For a deep burn, you can put a resistance band around both thighs to target the outer glutes and thighs as well.

    Banded Side Step

    This move targets your glutes and hips while also activating your calves and hamstrings. 

    Stand with your knees slightly bent, place your resistance band above your ankles. Take a shoulder-width stance and put your hands on your hips. Take one big step aside and repeat the movement with the opposite leg. Do ten reps for each side.

    Donkey Kicks

    Donkey kicks are great for shaping your glutes as they mostly target your booty balk. They also improve your stability and work on your core and shoulder muscles since you must keep your body stable while lifting your legs.

    Start in a quadruped position with your knees hip-width apart and your hand flat on the ground. Lift your leg without changing the knee angle. Don’t let your leg go further than your torso. Hold on there for a few seconds, then come down and repeat with the opposite leg. Do 15 reps for each side.

    Donkey Kicks

    You can wrap a resistance band around your knee to double the strength.  

    What Foods Help Me to Get Bigger Buttocks?

    As we mentioned earlier, a regular booty-toning exercise routine and an effective diet can help you grow your glutes. Glute-growing foods increase muscle growth, reduce post-exercise inflammation, and accelerate muscle recovery

    Here are five top glute-growing foods:

    • Salmon: A great source of protein and omega-3 fatty acids, which increases muscle volume and strength. 
    • Egg: A highly nutritious food that contains proteins and B vitamins. It also has an amino acid called leucine, which reduces the protein breakdown in the muscles and enhances your butt size. 
    • Chicken breast: A protein-loaded meal that produces energy and fuels your muscles. Eating chicken breast after a workout makes a significant change in your muscle mass.
    • Brown rice: A quick source of energy, which provides you with a perfect balance of proteins and carbs and reduces the amount of muscle loss to help grow your buttocks.  
    • Milk: A glass of milk after a workout enhances muscles and supports your protein synthesis, essential for growing your booty. 

    How Long Does It Take To Grow My Glutes?

    With butt-toning exercises and certain foods, you can see minor results in a couple of weeks and more tangible results after three months. And after a year or two, you get where you want to be.

    If you want to have a bigger butt right away, shapewear can be a great choice. It gives a natural curve to your butt and makes it look lifted, rounder, and more defined.

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    Bottom Line

    Buttocks, like other parts of the body, come in a variety of shapes and sizes. Some are bigger and curvier than others. If your glutes are small, you can make them larger and rounder. Glute-growing workouts and specific foods can help you on your way. 

    Last update on 2023-11-22 / Affiliate links / Images from Amazon Product Advertising API


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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