In this article I touch on a few ways that you can get a bigger butt, and in particular I wanted to clear up exactly what effect exercise can have on your butt. Exercise can cause you to lose weight, but it can also help you tone up or even bulk up (if you’re a guy). So, will exercise make your butt bigger or smaller? Confused yet?

As you’ll learn from this article, it all depends on what kind of exercises you do and what kind of program you follow.

Want Attention From the Opposite Sex?

One way to do it, is to craft yourself some buns of steel. Butts have been, are, and always will be, sexy – and having a nice one will get you some very positive attention and most likely many secret admirers.

If you’re a guy, you need to understand that women do like men’s butts, probably a lot more than they let on!

If you’re a girl, then just trust me. Guys like female butts. A nice booty will get you attention, and will get you noticed.

“Does my butt look big in this?”  

Remember when women used to be worried about their bottoms looking too large?

Seems like an age ago, right? These days though, it is all about dat booty – and the bigger and more bootylicious, the better.

The Price We Pay For Booty Beauty

There are several ways to make your butt bigger, from surgery, to pills, to creams, to diet and exercise – but not all of them are necessarily healthy or effective.

Just look at some of the horror stories you see in the news about people dying from botched butt implants, and you’ll see that some have paid the ultimate price in their quest for a beautiful booty.

But it doesn’t have to be that way. Exercise is probably the cheapest and safest way to get a bigger butt that is also effective.

The Effect of Exercise on the Butt

Exercise for a smaller butt

If you’re used to hearing about how exercise will help you lose weight and slim down, then you’re probably not sure what I’m talking about when I ask if exercise can make your butt bigger.

Typically exercise can make you lose weight if you are doing exercises that end up burning more calories that you take in to your body through food. In these cases exercise can result in a smaller butt as you lose weight from your whole body. It is generally agreed in the scientific community that you can’t spot reduce fat (meaning remove fat from a specific area by doing targeted exercises in that area – sit ups won’t help you lose fat off specifically your stomach for example).

However, there are programs out there to help shape a better butt that are centered around weight-loss. Try My Bikini Butt as an example.

Exercise for a bigger butt

So, what about getting a bigger butt? Can Exercise help achieve this goal?

The answer is yes – exercise can make your butt bigger, if you do the right kind of exercises, and follow the right kind of program. Think of a bodybuilder – they basically build a larger body through exercise by performing exercises that will increase the size of their muscles.5247183061_835e4cc288

The butt has one of the largest muscles in the human body – the gluteus maximus. In fact, your butt is made up of several gluteus muscles often referred to as just ‘the glutes’.

Enlarging your glute muscles will make your butt larger and appear bigger. Large muscles are strong muscles, and strong muscles are built through exercise.

So, What Type of Exercises Will Make For a Bigger Butt?

To get a bigger butt through exercise, you need to do the right kind of exercise. You my friend, are now a bodybuilder – a butt bodybuilder, if you will.

This means you need to adopt bodybuilding techniques when it comes to exercise. The basic principle is this – get stronger. A stronger muscle is a larger muscle, and that’s going to give you the bigger butt that you desire.

The secret to getting stronger is progressive overload – doing more every time you exercise, and beating your previous session.

To give you an idea, the types of exercises that will build you a bigger butt are any of the following:

  • Glute Bridges
  • Hip Thrusters
  • Squat
  • Deadlift
  • Lunges
  • Donkey Kicks
  • Back Extensions
  • Hill Sprints

This list is non-exhaustive, and of course, there are other exercises out there that can also help you get a bigger butt.

The types of exercises that probably won’t do so well in helping to get you a bigger butt are:

  • Walking
  • Jogging
  • Upper body exercises (obviously)
  • Poorly performed compound exercises

Any exercises that don’t cause a great deal of glute activation are not going to really help you get a bigger butt, as they are not challenging the glute muscles (remember progressive overload?), so there is no stimulus for the muscles to get stronger and hence larger.

Planning Your Bigger Butt Exercise Program

So now that you know that exercise can give you a bigger butt, and you know what types of exercises will give you a bigger butt, how do you go about actually putting a plan together to help you achieve the gains that you’ve always wanted?

You can easily throw together your own training program using the principles of progressive overload and see good results, provided you push yourself to new limits each workout and also have a good amount of glute activation.

If you have access to a personal trainer, I would recommend discussing your goals with them and asking them to help you put together a plan. Be on the lookout for what kind of exercises they have planned for you, and make sure that the workout program they recommend incorporates the progressive overload principle as well as exercises that will give you the glute activation that is required.

Don’t Waste Your Time

You don’t need to spend a lot of money on fancy workouts and equipment or fad programs to be able to achiever your goals. Consistency and hard work will get you the results you desire, as long as the plan you are following is sound.

Unfortunately, it is very possible to waste your time by either following the wrong type of program, or not performing the right exercises, or having the right nutrition to see the results you want. This is why it can pay to get the advice and/or opinion of an expert up front, and be very clear on your goals.

The best resource I have found so far when it comes to sculpting a better and bigger butt through exercise is this excellent book which lays it all out for you – exercise, nutrition, activation, workout plans – the whole deal.


Exercise is without a doubt the healthiest and cheapest way to make your butt bigger, and it can be highly effective.

Okay, so your results may not be instant (if you’re looking for a quick-fix then see here), but you will see a whole range of other benefits by taking exercise as your main approach. An example of these benefits are everything becoming a whole lot firmer, tighter and better looking in general!

You can build a bigger butt through your own exercise program but be weary of wasting time and effort if you are not sure exactly what kind of exercises you need to be performing, how often, and how often and what types of food you should be eating.

If you want to build a bigger butt through exercise then it is essential to have the correct plan in place, one that you know will work. If you want to get started straight away without too much fuss or upfront time investment, try the Bigger Better Butt program which teaches you just 4 exercises but also how to do them so that you can get maximum booty size gain!


Will Exercise Make Your Butt Bigger?
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4 thoughts on “Will Exercise Make Your Butt Bigger?

  • December 1, 2014 at 2:02 pm

    Great article. I do the elliptical and the treadmill but I set the incline high and it has definitely helped enlarge my Butt for the better because I started with no Butt. I do lots of lunges as well which is not my favorite exercise but seems to help tone in the right places. Some great tips and glad you shared on both topics.

    • December 2, 2014 at 9:09 am

      Thanks for sharing what’s worked for you Angela! Anything with inclines or hills are great to help add more emphasis to the butt with a workout. Think stairs and steep hills and you’re definitely on the right track.

  • December 1, 2014 at 2:50 pm

    Great post! Yes my butt could use some firming and lifting !

    • December 4, 2014 at 9:12 am

      Hi Elle, anything is possible! With the right kind of exercise program, you’ll definitely be able to achieve your goals. Feel free to check out some of the exercises I post about weekly on the site, or else try your hand at a good exercise workout program that has good reviews! Brazil Butt Lift is a very popular program that is great for producing results when it comes to firming and toning the butt!


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