Answered: Best Exercises to Increase Size of Butt?

Hi Davey,

I’m 18 years old and like my butt, but I feel like it could be bigger. Do you have any fitness tips for increasing the size of my butt?

Regards,
Hassan

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Photo credit: @dattwinandree

Hey Hassan,

Like any muscles, your glutes (a.k.a. butt muscles) will only grow if your current musculature isn’t enough to get the job done. Your body is a very efficient machine and, as such, it doesn’t want to waste the energy required to build and maintain new muscle unless it’s absolutely necessary.

How do you tell your body to build new muscle? Through a strategy called progressive overload.

The idea is pretty simple. Over time, continually increase the amount of resistance you use. As you work against more and more resistance, your body will continually increase the size of the muscles being worked (assuming you’re getting adequate rest and nutrition). This is progressive overload and it will increase the size of any muscle.

There are plenty of exercises that target the glutes specifically. Here are a few of my favorites:

  1. Squats. When it comes to glute exercises, squats are king. Though there are a number of ways to perform squats, using a barbell is my favorite. That’s because you’re able to use more weight; when using dumbbells, you’ll likely be limited by grip strength. When doing squats, lift heavy and make use of the aforementioned progressive overload strategy. If you’ve never seen a proper squat, watch this video.
  2. Deadlifts. Another great barbell exercise to incorporate is the deadlift. Though deadlifts work muscles across your entire body, they’re especially beneficial in building up your glutes. Like any exercise, form is extremely important so check out this instructional video.
  3. Lunges. Last but not least, lunges are another great glute exercise. Though they’re often performed with dumbbells (see this video for an example), you can also a barbell for heavier weights.

If you’d like to exercise recreationally, I’d recommend picking up a sport like hockey. In fact, they don’t call it a hockey butt for nothin’.

Love,
Davey

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

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    my email is snugglebuddy2014@gmail.com
    Thanks
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    • Plan:
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      Step 2: Avoid Salty and fatty foods like potato chips.

      That’s all you really need to stay healthy.

    • What are you finding difficult about maintaining a healthy diet? Cravings for unhealthy food? Social temptation? Hunger? Something else? It is easier to give advice with this info.

      • I am like eating all day non stop and i am constantly looking for food to eat basically what i eat is not healthy at all

  2. You can also practice Roller Derby. I saw the perfect butts in trainings and matches.

  3. Tennis players have awesome butts, and you only need one other person to play with, unlike hockey, which requires ten (?) people to play.

  4. Raven Smith says:

    I am a 14 year old boy and I have quit drinking soda for a little over 2 weeks now and i quit with junk food but i seem to be gaining weight. What could i do toy help this?

    • Give it time, the carbs are still in your body and ill gradually be eliminated. Working out will accelerate the process. Also be careful on what and when you eat it. Pasta is healthy, but not for dinner as your body wont consume the energy provided by the carbs before you go to bed, and will store it as fat.

  5. Hi guys, what if it is the other way round? Im a 26 year old man and I have a naturally big butt. People say it’s nice to have a big butt but it’s very embarrassing for me. I’d like to have it smaller than the size it is now.

    • Please dont. We both men and women love big butts (and we cannot lie) embrace your genetics. P.s. if its big to the sides then its unhealthy fat, cardio should fix the problem.

  6. Would love to see you demonstrate these exercises in a jock strap!

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