How to Build a Bigger Butt in 4 Easy Steps
More and more people are asking how to grow a bigger butt with the ability to see their favorite influencers on Instagram or other social media. This especially pertains to women. The problem has been a lot of bad information from a lot of people who are already genetically gifted. For example, the first thing that I see people believe is that the stair master builds the butt. When in reality you are sending a signal to do cardiovascular work. When this signal hits the body you are essentially telling your body to lose muscle because we need to become more efficient with energy expenditure and the ability to do cardiovascular work.
This leads me to talk about our 1st issue which is poor exercise choices. You will see many Instagram or fitness influencers who have a natural butt do band work and a lot of reps. This is where learning that the glute is the most powerful and explosive muscle is important. The glute is not just about high reps but also needs to be overloaded with as much force as possible. This cannot be achieved by banded exercises. This is why I consider the Squat and the Barbell Hip Thrust a must in your program if you want a bigger butt. Then, from there, you can do other exercises like the Bulgarian Split Squat, Good Mornings, Lunge variations, and Deadlift variations. The only problem people have with these exercises is they are more complex. That is why learning a full range of motion is vital along with learning how to prime your body before your lift.
Let’s consider a full range of motion. I have seen people at the gym squat to grow their butt but because they are only going down halfway it causes issues. The first issue is that the bottom of the squat is where you activate the glutes and hamstrings. But, if you never reach that depth you will just be mostly using the quad.
There are two options here to try and practice. You can do a low bar squat where there is more hip hinge or simply learn how to prime your body properly before the move so you can get lower. Now comes part number two. You must have good recruitment patterns to build a butt. If we know we should be overloading our glute muscles with the most powerful exercises but, can’t feel our glutes during the exercise what do we do? There are 2 parts to this, one is being able to go full range of motion and the other is actually learning how to activate the glute before the movement. This can be done by priming your body before you go into the exercise. This will allow you to go into a fuller range of motion. For example, if you do the combat stretch for your ankles before you squat, it will allow you to do a full range of motion squat.
Now, what if you are getting to the bottom but you have trouble feeling the butt? Before you go into a lift you should do an exercise as they do on Instagram with banded bridges. Complete 5 controlled reps and then wait about 15 seconds and then go back into your squat set. By activating before you squat you will now feel the glutes engage the entire time.
So, let's recap. We know 2 things. We need to use the most effective exercises and learn to prime properly. But how do we design our program? This part is important as it will take 2 main principles of frequency and intensity. You must program these 2 things properly because without these two things you will get stuck in a recovery trap or not hit the proper stimulus to build your butt. If you do a full body approach you must also have the glute exercises early in your workout routine. Many programs go wrong because of overuse or underutilization of a certain body part. This is true for the glutes as well.
Finally, we need to go over nutrition. Many times, people want to lose weight while building a butt. But if you are in a caloric deficit, the body will want to either pair down muscle or stay the same. This is because the body wants to become more efficient with what you have. This is very common, because of the fear of gaining weight. Building muscle is expensive and requires being in a caloric surplus. I recommend what is typically called a lean bulk for many people. For example, if you are eating 2000 calories daily, you can move it up about 100 calories to 2100 calories daily. You don’t have to add a lot of calories to gain muscle. You just need to be consistent. This way, fat addition is minimized and muscle growth is maximized.
In summary, if you practice these 4 principles you will get the results you want:
1. Choose the right exercises
2. Fix poor recruitment pattern
3. Get a well-designed program
4. Pay attention to calories and model your intake after your goal
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