Contrary to what most people believe, getting a bigger butt starts in the kitchen and continues in the weights section of the gym.
Combining regular exercise with a healthy, nutrient-dense, protein-rich diet for buttock growth is one of the most effective strategies to help maximize your results.
There are certain foods that can help increase muscle growth, increase strength, and speed up muscle recovery to achieve the butt of your dreams.
In this article you will see what type of diet you can follow to achieve your goals and what are the most effective exercises for the buttocks.
Diet to increase buttocks
The most important thing to keep in mind when increasing muscle mass (regardless of the focus area) is to have a good diet.
If you are looking to increase muscle mass, it is important that your diet meets two objectives: A minimum caloric excess and a good amount of lean protein and complex carbohydrates to fuel your workouts.
The first step is to make some dietary modifications. Especially, prioritize protein to build and maintain muscle mass, especially after exercise.
Other nutrients, such as carbohydrates, healthy fats, and antioxidants, also promote muscle growth and play an important role in fueling cells, reducing inflammation, and improving post-workout recovery.
Combine the following nutritious foods and you will see the results you are looking for:
1. Foods high in healthy fats and complex carbohydrates
Many believe that consuming fat is a sin, but good fats are essential for muscle growth. In fact, they play an essential role in the production of testosterone and growth hormones, which stimulate muscle growth and strength.
In addition, fats are necessary for the maintenance of muscle mass. Polyunsaturated and monounsaturated fats are good fats.
Some foods high in healthy fats include: avocado, salmon and other oily fish, nuts, olive and coconut oil, and seeds such as flaxseed.
As for complex carbohydrates, which are those found in foods such as peas, cereals, beans, whole grains and vegetables.
These play a very important role when it comes to building muscle. This is because carbohydrates are converted to glycogen, which is stored in muscle to power workouts.
Both men and women strength training require about half of their calories from carbohydrates per day.
2. Protein-rich foods in your diet
According to a recent study published in the obesity research organization Obesity Society, an average woman who eats around 2000 kcal per day should have a protein intake of 15% (equivalent to 75 grams of protein).
For a man who eats around 2,500 kcal, he should consume 93.5 grams of protein.
The RDA recommendations for protein is 0.8 gram of protein per kilogram of body weight per day.
While these studies indicate how much protein is needed to prevent muscle loss, it is not yet clear how much is recommended for muscle gain.
However, it is usually recommended between 1 gram of protein for every pound of body weight (0.4 Kilograms).
Some foods rich in lean protein are: chicken breast, egg whites, tuna, lean cuts of meat, quinoa, soybeans, and lentils.
3. Supplements
Supplements are not necessary if you have a good diet, varied and rich in macronutrients and micronutrients.
As a general rule of thumb try to make your plate half vegetables, quarter lean protein, quarter carbs, and one tablespoon of healthy fat.
However, if you’re short on time and running, it wouldn’t hurt to drink a protein shake or eat a protein bar to reach your protein intake goal for the day.
Each serving of the supplement generally has around 20-24 grams of protein (about the same amount as a chicken breast).
8 tips to increase buttocks effectively and naturally
Before listing the best exercises to grow the buttocks, it is important to know their anatomy.
The buttocks are made up of three groups of muscles: gluteus maximus, gluteus medius, and gluteus minimus.
The gluteus maximus, as its name indicates, is the most prominent and the one that gives the rear the most shape and volume.
The gluteus medius is smaller than the gluteus major and is the one that gives shape from the sides to the rear.
The gluteus minimus is the smallest of all and is located at the top, it is the one that gives the “bubble” shape to a rear.
Now let’s see what you need to plan your workouts and grow your buttocks.
1. Define objectives and follow up
It is useless to train without a training plan. Going to the gym and training every day with a different routine or the routine of the influencer on duty will not give you the best results.
First you have to be clear about your goals and train according to them.
If muscle hypertrophy (grow muscle) is what you are looking for then you need to train heavy in the 10 to 12 rep range.
We recommend that you write down the weight you handle every time you visit the gym. The idea is that you progress and that each day you can lift heavier or do more repetitions without damaging the technique.
2. Exercise with weight
Exercising with weight is mandatory if you are looking to tone your body and increase your muscle mass.
Progressive overload is a simple but crucial concept in the world of bodybuilding, it lays the foundation on which successful resistance training is built.
The principle of progressive overload doesn’t just apply to lifting weights to increase muscle growth and strength; it can also be applied to cardiovascular fitness programs.
The body does not change unless it is forced to. This is why you can never become complacent about your training.
Once you’ve gotten used to the weight you handle and your training routine, it’s time to change it, otherwise you’ll stagnate.
Try to lift more weight little by little, increase a kilo or a pound per week and when you have managed to reach a good weight without damaging the form, try to do more repetitions or even change your routine completely.
3. Good postures when training
The technique is as important as the routine and the weight you handle. Since without it you can not only hurt yourself but you can end up creating a big problem in the long term.
We recommend that you work with a professional, especially if you are new, otherwise you can end up with a serious injury.
In addition, a bad execution of an exercise is not only dangerous but also makes it less efficient.
4. Rest to grow (train 3 times a week)
Although the total weekly training volume is not the same throughout the body, experts recommend training each muscle group three times per week.
You can divide your routine as follows:
If you like to train five days a week, try to leave 2-3 days just for the buttocks and legs and the rest for the upper body.
If you are the type of person who likes to go to the gym less times a week and train with full body routines, you can go three times a week and train your entire body.
5. Drink water
According to a study by the American College of Sports Medicine, it is recommended to drink at least 600 ml of water before exercise.
In addition, at least 1200 ml of water is required to achieve adequate hydration during a one-hour workout.
When you exercise, the body requires fluids to maintain proper blood pressure and blood circulation and to transport energy in the form of ATP to the muscle.
If not enough water is drunk during training, the body will transport the water that is in the muscles, causing dehydration and negative and adverse effects on training.
6. Breathe well
It is important to practice proper breathing exercises for training, especially if you are doing weight training.
Correct breathing not only helps oxygenate the blood and the brain, but also helps us maintain focus and attention on the training technique, but also allows us to reach more repetitions and activate the abdominals in more complex movements such as the squats.
7. Stretch
A Scandinavian Society of Clinical Physiology and Nuclear Medicine study found that stretching your muscles can stimulate growth.
Stretching can induce muscle hypertrophy. In 5 different studies, where their participants followed a resistance training program followed by stretching, one group applied stretching during rest periods between sets and this group showed the most muscle growth.
6 best exercises to increase the buttocks
There are many effective exercises for the buttocks, below you will see the most effective when it comes to promoting muscle activation of each part of the buttocks.
1. Hip Thrust
Thanks to muscle activation studies by gluteus expert Bret Contreras, we now know that this exercise is the one that most activates the gluteus maximus.
It is also such a safe exercise that it allows us to add a lot of load. The hip thrust is a must, says Bret, better known as “The Glute Guy.”
To perform this exercise:
Find a bench that is as high as your knees and rest your shoulder blades on the bench with your toes pointing out.
Put the weight on his hips (if you’re using a bar, make sure you use a pad so you don’t hurt yourself).
Push the weight up with your hips and make sure to tuck your chin into your chest to keep your eyes forward and avoid injury. Lower the weight in a controlled manner and repeat the movement.
Tip: Make sure the movement comes from the hips and keep your chest as stable as possible. Repeat between 10 and 15 repetitions for greater muscle activation.
2. Weighted sumo squats
The squat is a classic that never goes out of style. It never fails and is great for shaping both the legs and the buttocks.
This exercise will not only improve your mobility, but it will also make you stronger and help you sculpt your glutes (especially the gluteus maximus).
To perform this exercise:
Place your feet in a sumo stance (legs wide apart and toes pointing out).
Place the bar on your upper back or hold a pair of dumbbells to increase the weight and resistance.
Lower with the weight on top with your back in a neutral position and always facing forward, making sure that your knees are parallel to the floor.
Hold the squat position for a few seconds before coming up and repeating the movement.
3. Deadlift
The deadlift is one of the best exercises to activate the glutes. It is also a very complete exercise, since it also works the legs, back and abdominals.
To perform this exercise:
Choose a weight that requires effort but that you can work with and reach up to 12 repetitions.
Stand with your feet under the bar and lean over and grab the bar with a shoulder-high grip.
Bend your knees until your shins just touch the bar. Lift your chest and stretch your lower back.
Take a deep breath, hold your breath and lift the weight, repeat the movement 10 to 12 times.
4. Bulgarian squats
Similar to traditional lunges but more focused on the glutes. This exercise requires a lot of balance, so we recommend you lean against a wall. However, it is very efficient.
To perform this exercise:
Rest one of your feet on a step or a bench and your hands resting on your hips or holding dumbbells.
Bend both knees until the supported leg is bent to 90 degrees and is off the ground. Let your body weight fall forward.
Execute a lunge with your torso upright and bring your body back, straightening your right leg and performing a reverse lunge.
Alternate forward and backward strides. Repeat the exercise with the other leg.
5. Glute Bridges
This exercise is great for shaping the upper buttocks, as most of the work is done by the gluteus minimus, which is the upper part of the buttocks. By working this muscle, you will achieve that bubble butt shape that so many women wish they had.
Lie on the floor with your knees bent and your feet flat on the floor pointing out for better contact.
Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Be sure to squeeze your glutes and don’t overextend your back. Hold the position for a few seconds, lower down, and repeat.
It is recommended to do between 15 and 20 repetitions of this exercise. You can also place a dumbbell or some weight on your hip or an elastic band on your legs for more resistance.
6. Abductors
Almost all gyms have this machine. This exercise is ideal for stimulating the gluteus medius and shaping the buttocks.
It is also a great exercise to work on hip stability.
In case your gym does not have this machine:
Put an elastic band on your legs, lie on the floor on one side of your body and bend your legs to a 90 degree angle.
Gradually separate your knees while the tape exerts the corresponding pressure. We recommend repeating this exercise between 15 and 30 times per side.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.