A round, toned, and lifted booty has become a fitness goal for many. Whether you want to enhance your curves, improve your strength, or simply feel more confident, the right exercises can help you achieve that. If you’ve ever wondered what workouts make your booty bigger, then this blog will give you a detailed roadmap. From the best strength-based exercises to lifestyle tips, we will cover everything you need to know about sculpting your glutes.
What Workouts Make Your Booty Bigger?
The booty is made up of three main muscles: gluteus maximus, gluteus medius, and gluteus minimus. To get a fuller and stronger booty, your workout routine must target all these areas. Here are some proven booty workouts that work:
1. Squats
- Squats are one of the most classic booty workouts that work because they activate the glutes, hamstrings, and quads.
- To perform: Stand with feet shoulder-width apart, bend your knees, and lower your hips as if you’re sitting in a chair. Rise back up. Repeat 12–15 reps for 3 sets.
2. Lunges
- Forward and reverse lunges are excellent for isolating each glute muscle.
- Step forward with one leg, bend both knees at 90 degrees, then push back up.
3. Hip Thrusts
- Known as one of the most effective booty workouts that work, hip thrusts place maximum tension on the glute muscles.
- Sit on the floor with your back against a bench, place a barbell or weight on your hips, and push your hips upward.
4. Step-Ups
- Using a sturdy bench or box, step up with one leg and bring the other to follow. This move not only strengthens your glutes but also improves balance.
How to Get a Bigger Booty Without Workout?
Not everyone is into intense exercise, and you may wonder if it’s possible to get a bigger booty without hitting the gym. While exercise is the fastest route, there are still ways to enhance your curves naturally.
1. Nutrition
A proper diet plays a huge role in shaping your body. Include lean proteins (chicken, fish, eggs), healthy fats (avocados, nuts), and complex carbs (sweet potatoes, oats) to provide muscle-building fuel for your glutes.
2. Posture
Standing tall with proper posture can make your booty appear perkier instantly. Engaging your core and keeping your shoulders back gives the illusion of a lifted shape.
3. Massage & Circulation
Massaging the glutes improves blood flow, which can help with firmness and appearance.
4. Clothing Choices
While it won’t physically change your booty, wearing high-waisted pants or padded leggings can make your booty look fuller.
How to Get Bigger Booty Workout?
If you want noticeable results, incorporating booty workouts that work into your weekly fitness plan is the way to go. Below are some focused moves that deliver great results:
1. Glute Bridges
- Lie on your back with knees bent and feet flat. Push your hips toward the ceiling and squeeze your glutes at the top.
- Perfect for beginners doing booty workout at home.
2. Bulgarian Split Squats
- Elevate one leg behind you on a chair or bench. Lower into a squat with your front leg.
- This workout builds glute strength and stability.
3. Kettlebell Swings
- A dynamic movement that strengthens glutes, hamstrings, and lower back.
4. Resistance Band Work
- Add bands to squats, kickbacks, or side steps for extra tension. They are easy to use for booty workout at home.
How to Get a Bigger Booty Workout?
Consistency is key. To see growth, follow a structured routine that includes:
- 3–4 booty workouts per week
- Progressive overload (gradually increasing weights or resistance)
- Combining strength training with mobility and flexibility exercises
A sample booty workout at home plan:
- Glute Bridges – 3 sets of 20
- Squats – 3 sets of 15
- Donkey Kicks – 3 sets of 12 each leg
- Fire Hydrants – 3 sets of 12 each leg
- Step-Ups – 3 sets of 10 each leg
What Is the Best Booty Workout?
The “best” workout depends on your fitness level, but some exercises consistently stand out:
Hip Thrusts
- They isolate the glutes more than any other movement. Studies have shown hip thrusts activate the gluteus maximus to the highest degree.
Deadlifts
- Romanian deadlifts are highly effective at strengthening the posterior chain and building a fuller booty.
Squats
- The foundation of all booty workouts that work, squats can be modified into sumo squats, pulse squats, or goblet squats.
What Is Booty Burn Workout?
A booty burn workout is a high-intensity circuit designed to fatigue your glute muscles until they feel the “burn.” This method encourages muscle growth and toning. Here are some powerful booty-burners:
1. Donkey Kicks
- Begin on all fours, lift one leg upward and push your heel toward the ceiling.
2. Fire Hydrants
- Start in a tabletop position and lift one leg sideways, mimicking a dog lifting its leg near a hydrant.
3. Frog Pumps
- Lie on your back with feet together and knees apart, then thrust your hips upward.
4. Jump Squats
- Add an explosive element to squats to really engage your glutes and quads.
A sample booty burn workout routine:
- 20 Donkey Kicks (each side)
- 20 Fire Hydrants (each side)
- 30 Frog Pumps
- 15 Jump Squats
- Repeat 3 rounds
Tips for Faster Booty Growth
- Eat Enough Protein – Aim for at least 1g per pound of body weight.
- Stay Hydrated – Muscles recover faster with proper hydration.
- Rest and Recovery – Muscles grow while resting, not just working out.
- Consistency – Stick to your booty workouts that work for at least 8–12 weeks before expecting visible changes.
Conclusion
Now that you know what workouts make your booty bigger, it’s time to put this knowledge into action. From squats and hip thrusts to donkey kicks and fire hydrants, there are countless booty workouts that work to shape and strengthen your glutes. Even if you can’t go to the gym, you can still do a powerful booty workout at home with bodyweight or resistance bands.
Whether you choose to follow a structured program or mix and match your favorite moves, remember that diet, rest, and consistency are just as important as exercise. Commit to your routine, and soon you’ll have the round, lifted, and toned booty you’ve been working for!
