How Can I Get a Bigger and Rounder Butt?

45

question-icon-newI’m a petite girl with a very small butt and I want to make it bigger. I think most guys are attracted to a rounder, fuller booty and I want to do whatever I can to get this look. I read in a few fitness magazine that some exercises can increase butt size. Is this true and which exercises do you recommend for helping to make my butt bigger?

answer-icon-newThe quest for a sexy round butt is the wish of many women who have a flat, skinny rear end. Even some women who already have a nice full backside want to make it even bigger in order to look more attractive. That’s because a big butt attracts a lot of attention, especially from men who cherish voluptuous curves. It’s part of nature why men are engaged by this body type. It’s in their DNA to be attracted to big wide hips and a round, full butt because back in history it was a sign that women could easily bear children which was a key indicator of health and wellness.

However, this isn’t the rule and it’s important to remember that a lot of guys are also attracted to petite women with cute little butts, probably like yours. A lot of it comes down to genetics and your overall DNA makeup.

Genetics
big-butt-booty-tipsYour body type is determined by the genes you inherited from your parents at birth. You can have a pear shaped body that stores fat in the butt or a body type that stores fat in the abdomen and hips. Even if you lose weight and reduce body fat, your body type and overall shape usually remains pretty much the same. Genetics therefore play a role in the size and shape of your butt and other muscle groups. This is why you will find some women who have naturally bigger boobs or butts while other girls are flat all over. This being said, there are ways to help add size and muscle mass to your gluteus maximus but it’s probably not going to give you giant round booty like a Brazilian supermodel!

Best Exercises To Build a Bigger Butt
Squats are the absolute best exercise to increase your butt size, period. They are a compound movement that overloads several different muscle groups including your glutes, quadriceps, hamstrings, calves and lower back. Squats can be performed using dumbbells or barbells and they are the #1 choice for your overall butt building workout.

Dumbbells – Hold a pair of dumbbells in your hands and stand with your legs a little wider than shoulder width. Bend your knees ensuring they line up vertically with the toes. Squat down as if you’re sitting in a chair until your thighs are parallel with the floor. Push off with the heels of your feet and bring yourself back up to the starting position. Repeat for 15-20 repetitions.

Barbell – Place a barbell securely on the back of your shoulders along your trapezius muscles. Squat down until your thighs are parallel to the floor while making sure to keep your butt down, chest out and shoulders back. Repeat the exercise 8-10 times and try to use heavy weights in order to build muscle mass in the glutes.

Jump squats – This is a great bodyweight exercise you can do virtually anywhere to help tone up your butt. You should start by lowering yourself into a squat, then explode and jump straight up. Repeat this exercise continuously for 60 seconds and then take a 1 minute break.

big-butt-booty-exercisesLunges – These can consist of forward, reverse or side lunges and they are excellent for building up your booty! For a reverse lunge, position your left foot a step behind and bend your right knee down to a 90 degree angle. Raise back up by pushing off with your right leg. Move your left leg to the previous position and extend your right leg to repeat the reverse lunge now on the left side. Do a series of 12-15 repetitions for each side.

You can perform a variety of this type of exercise by trying side lunges, lunge jumps, lunges with weights or lunges on an incline. Remember when doing lunges to always focus your attention directly on the butt muscles.

Bodyweight Butt Exercises – Like jump squats, these can be performed anywhere and are perfect for getting a great booty workout in the convenience of your own home. Start by lying down flat on your back with your hands to your sides. With your knees bent, let your feet lay flat on the floor. Press down with your hands and lift your hips up until your body aligns with your legs. Lift and straighten your right leg off the floor. Bring it back to the ground and then lower your hips to the starting position. Repeat this exercise on the alternate side and do 3 sets of 10-15 reps.

Cardio – There are specific cardio exercises that help to build up your legs and butt muscles. Activities like sprints, swimming, running stairs, martial arts, skiing and soccer can really help increase the size of your butt by building up the gluteus muscles.

Diet – The foods that you eat also contributes to adding shape and size to your butt. Since you are on the petite side, you will want to increase your overall calories with lean protein, clean carbs and healthy fats to provide the right nutrients to your body to help recover from tough workouts. Foods rich in protein include turkey, chicken, fish and eggs. Quality carbs include whole grains, brown rice, oatmeal and sweet potatoes which are great for energy.

By including many of these exercises into your booty workout plan along with eating a nutrient dense diet you will be able to reach your goals faster. It might take some time so stay focused and don’t get discouraged on your quest for a bigger and rounder butt!

Share.

About Author

shapefit

ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals!

45 Comments

  1. If you have a petite body and a small butt, won’t some workouts make what you have even smaller? I’m worried about working out because I don’t want to lose what I already have.

    • shapefit

      Selena – It really depends on what type of workouts you will be doing. If you are running and doing lots of cardio then that type of training will tend to decrease boy fat and make you smaller. However, if you’re doing compound multi-joint weight training exercises like barbell squats, deadlifts and bench press then these mass building movements will help to add size to your physique.

    • I am a very small person and I’m very skinny. I also had a flat butt and I wanted to make it bigger. I started doing squats and doing butt exercises and it doesn’t make you lose anything! My butt got so much bigger and all my friends were telling me it was way bigger than before! I didn’t lose anything but got nice toned legs, a big butt and a flat stomach! Squats are super good! Do them several times a week and you’ll get a nice big butt too 🙂

      • How long did that take? I’m a short, extremely flat girl with no butt whatsoever and people criticize me about it. I really want to prove to them and myself that I can have a nice body!

    • shapefit

      Hi Linton – You should start off with the lightest dumbbells available (5-10 pounders) in order to make sure your exercise technique is spot-on and then slowly move up in weight as your strength increases.

    • shapefit

      Abbey – One of the best ways to add roundness and size to your butt is by doing weighted squats with either dumbbells or a barbell. You can also try lunges which target the glutes extremely well. Focus on doing 6-8 sets of squats/lunges twice a week and you should start to see great results after about 12 weeks.

      • If you are skinny and you do squats will your thighs and butt get bigger? I am skinny and I want bigger thighs and butt.

        • shapefit

          Ashley – It depends on several factors like your overall diet, the amount of weight you lift and your genetics. You can increase the size of the muscles in your legs and butt by adding in heavy squats, lunges and leg press a few times per week. Your diet plays a big role since you need to eat enough calories and proper nutrients (protein, carbs) in order to support the intense workouts and grow from them.

        • Ashley – I am very skinny! When I started working out my legs got thicker from squats and so did my butt! You get a nice flat stomach also!

    • Okay, don’t worry since you’re only eleven. Everyone grows at a different pace. Maybe your older sister has a big butt or your friends or whoever. It doesn’t matter if you have a big butt or big boobs, it takes time for your body to mature. You still have a few years to grow. Please don’t worry about getting a bigger butt since you should be focusing on school, friends and family.

  2. Do these exercises really help? I do not have barbells at home. How long will it take to start seeing result? How often do I have to perform these exercises? Can I just do lunges and squats? I am 5’0″ and weigh only 93 pounds with a flat chest and butt.

    • shapefit

      Hi Trinity – Yes, the exercises work great for developing your legs and butt. Focus on doing a leg/butt workout 1-2 times per week for the best results. You can just do squats and lunges but also make sure to do some hamstring exercises also for the back of your legs to keep everything in proportion.

  3. I’m a 25 year old woman, standing only 5’0″ tall and weighing 93 lbs. I would like to get a bigger butt so I don’t look like a kid. I have measured my butt before and it’s 33″. However, it looks very flat. I have done squats on and off and never really see any improvement. Please help. Thank you.

    • shapefit

      Hi Trinity – Since you’re very petite, you will need to increase your calories along with hitting the squats and lunges hard. It takes dedication and hard work to add thickness to your booty and legs so it’s probably going to take some time to see noticeable changes, especially with your petite frame and fast metabolism. The key is to increase your calories with quality nutrients. Check out our Nutrition 101 article for some great ideas on healthy foods to include in your diet. Along with more calories and heavy weight training, you should limit your cardio and daily activity outside the gym. Make sure your body only has one main thing to focus on and that’s to grow a big, round and thick booty!

  4. I’m a 21 year old female. My height is 4’9″ and I weigh 99 pounds so I am very petite. I just don’t know where to start to get a big booty. I feel so confused about how I should actually structure my workouts. If someone could just give me a routine that I can start off with, it would really help. Thanks!

    • shapefit

      Hi Amy – Here is great beginner workout routine to build up your booty! Begin by warming up for 5-10 minutes with a light jog or walk then perform 2-3 sets of dumbbell lunges (12-15 reps), followed by 2-3 sets of dumbbell squats (12-15 reps) and finish with step-ups to a bench (with or without dumbbells) for 2-3 sets (12-15 reps). Make sure to rest for 60-90 seconds between sets and perform this butt workout 1-2 times per week (Monday and Thursday). If you’re sore after your workout then only train your booty once per week.

      • Thank you very much for your considerate response. I really appreciate it and I am very happy you responded. Should I be eating something or taking some sort of shakes to go with my workout routines?

  5. I’m part asian, so I’m naturally very tiny. No matter how much I eat, I can only gain within 5-10 pounds and then lose weight after that. It never shows anywhere and definitely doesn’t go straight to my butt. When I do squats, I feel like I’m just working my butt bone because there’s nothing there 🙂 Any tips? I’m pretty sure I’m squatting correctly. I was taught by different people who are die hard at working out and they say my form is okay.

    • shapefit

      When doing squats, make sure to go super deep on the bottom portion of the movement to recruit your glute muscles and try going as heavy as possible in a repetition range of 4-6 per set while maintaining strict form. Walking lunges are also excellent for hitting your butt and if you have not done them in a while, your booty should be super sore 1-2 days after your workout.

  6. I’m a 12 year old girl and I’m super flat with extremely small stick thighs. I’m confused about what type of workout will help me get a bigger butt and what foods I should eat? I’m stuck!

    • shapefit

      Hi June – In order to gain weight and add size to your lower body you will need to eat a nutrient dense diet and include specific lower body exercises to help you build muscle. The top exercises include barbell squats, lunges, step-ups, leg press and plie squats with a dumbbell. Check out our butt workouts for more help on specific routines. For food, read our Nutrition 101 article to learn which foods to focus on eating to help you reach your goals. Make sure to be patient because it will take some time to see results.

  7. I’m a 20 year old girl and I have a very flat butt. If I do squats and lunges, how many days or weeks do I need to do them before I see improvement in getting a bigger butt?

    • shapefit

      Hi Belinda – It might take up to 12 weeks for you to see any changes in your glutes when you’re focusing on specific exercises to build the area. Stay disciplined and workout with heavy enough weight when doing these key exercises in order to overload the muscles of the butt, thighs and legs. This will allow you to shock the area and make your booty grow!

  8. Upon completing this (apart from the barbell exercises) how long do you think it will be before you see a difference?

    • shapefit

      Hi Ayesha – You should begin to notice some changes in your butt and legs within 12 weeks of hard and dedicated training. However, results will completely depend on your current physique along with your genetics, training, diet and cardio program.

  9. I’m 15 and weigh 135 pounds. I have really big thighs but absolutely no butt. I don’t have any barbells but I really want a bigger butt. What exactly should I do to get that and tone up my belly?

    • shapefit

      Hi Aurianna – You can do the exact same exercise and use dumbbells. If you don’t have any equipment, try using 1 gallon water jugs or anything else that weighs 5-10 pounds and you can safely hang onto while performing the exercises. For your stomach, focus on cleaning up your diet and doing cardio. Your first priority is to lose body fat in order to tone up a flabby stomach and that’s done through diet and cardio.

  10. I’m not too thin but I’m not big either. I have big boobs and a small butt. I need advice on what to do.

    • shapefit

      Hi Precious – Our advice is to follow the tips in the article and really work hard on those great butt building exercises like squats and lunges to help build up your booty.

  11. I’m 17 years old and I have a really small butt that’s flat. I’m only 4’9″ and weigh about 100 pounds. I really want to be able to get a big butt but I don’t know where to start and what kind of food I should eat. I’d be grateful for any tips or advice 🙂

    • shapefit

      Hi Nish – Check out our Nutrition 101 article to learn about which foods to eat. The best way to pack size onto your booty is by overloading your legs and butt with muscle specific exercises like heavy squats and lunges along with movements like step-ups to a bench or chair while holding dumbbells. You need to really stimulate the gluteal region in order to force it to grow and get bigger. Heavy weight training along with increasing your calories with nutrient dense whole foods will be the key factors for getting results.

      • What circuit of exercises would you recommend? As in how many squats a day and lunges and so on? Thank you 🙂

        • shapefit

          Hi Nish – Focus on training your glutes and legs once per week for the best results. If you train hard enough, you will need the extra days for rest and recovery. For specific exercise routines, shoot for 3-4 sets of squats and 3-4 sets of lunges (12-15 reps per set) per workout. Make sure to also train your hamstrings (back of your legs) for overall balance and symmetry. Romanian deadlifts and lying leg curls work great (3-4 sets for each exercise with 12-15 reps). Your complete butt workout should take you 45-60 minutes to finish.

    • shapefit

      Hi Emydear – Squats are the king of all lower body exercises and they will help build up the muscles in your glutes. If you can only do that one specific exercise, then shoot for 6-8 heavy sets of 8-10 reps per set and train your legs/glutes once per week. If you have access to a barbell, you should also try to include lunges for your butt and Romanian deadlifts for your hamstrings. These movements can all be performed with a basic barbell.

  12. How do I go about gaining weight the healthy way? My metabolism is average and I could gain weight quickly and lose it quickly. I currently weigh 105 pounds and I’m 5’1″. I used to weigh 120 pounds but I started eating better and lost weight. I want a bigger butt and thighs.

    • shapefit

      Hi Isabel – The best way is to slowly increase your calories each week along with bumping up your protein intake. Make sure to choose nutrient dense whole foods and avoid eating sugar laden, high fat junk foods. Along with increasing your calories, it’s crucial to include heavy weight training into your fitness regimen. Try including some of the best multi-joint compound exercises like squats, deadlifts and bench press. These will help you build lean muscle and give you the shape you’re looking for.

  13. I’m 15 years old and weigh 106 pounds and my height is 5’4″. I workout once in a while and I’ve tried many things to get a bigger butt like doing squats and lunges. I have fat thighs but my butt is not that big.

    • shapefit

      Hi Cyn – You mentioned you workout “once in a while” and that is most likely the problem. It takes consistent training to achieve the physique you desire. That means investing the time in the gym that is needed to build up your butt and other muscle groups. Stick with heavy squats, lunges and step-ups to a bench for great exercises to build up your booty but the most important thing is to be consistent and train your lower body 1-2 times per week. Make sure to remember to also perform hamstring and calf exercises to target all of the muscles in your legs. Romanian deadlifts are excellent for hitting both the hamstrings and the glutes.

  14. I’m 17 years old, 5’6″ and 220 pounds. Lots of people tell me I don’t look that size at all. When I look in the mirror it’s a different story. I have read everything you’ve told these skinny girls and women. My question is today I started my day off with a bottle of water and did 2 sets of 20 basic squats. I think I’m going to have a banana for breakfast. I’ve went to the gym on and off since last October, but never seem to have enough motivation in myself to keep going. I have some plumpness in my booty, but my sides are so big and wide that it looks like I have no booty! I need to know what kind of squats should I be doing? I don’t have equipment but I can use a gallon of water. Also, what exercises should I do to lose my big hips and big tummy while at the same time working on my booty? I would love to have pretty curves. Thick thighs are always great but mine are huge! Both my hands and my boyfriend’s hands can wrap around one. I don’t want to lose them, I just want to tone then up. Also, what foods should I be eating? I have a stockpile of canned veggies, fruit and pastas in my family’s pantry. Please help!

    • shapefit

      Hi Sarah – It sounds like you need to tone up and lose the extra fat from around your entire body in order to get the athletic and lean look you’re after. The first thing is that you should be eating the banana along with some protein before you’re weight training workout. You should not perform resistance training on an empty stomach. You need the carbs to fuel your body and the protein for your muscles. If you’re currently not doing any cardio, make sure to add 30-40 minutes per day to burn off any excess calories. Checkout our Cardio Guide for ideas. For your diet, read our Nutrition 101 article for all of the specific foods you should be eating for results. In terms of specific exercises, you can use the ones in this article (squats, lunges, etc.) but your main focus needs to be on cardio and diet. Doing squats and other leg exercises are not going to give you the results you’re after unless you reduce your body fat percetnage and that’s done by eating clean and being consistent with your cardio routine. Stay focused and determined and you will reach your goals but it will take a lot of hard work and discipline.

Leave A Reply