Health, Life, Personal Training, Tutorials

How to Get a Bigger and Rounder Butt


Many women want to get a curvier, fuller, rounder, more developed and stronger butt, while avoiding a small, flat or saggy butt. Throughout the ages, a larger, firmer bottom and wider hips has been associated with increased fertility. Furthermore, there are obvious health benefits involved with exercising and developing your butt (glutes muscles).

The role of genetics: Genetics affect the shape and size of your butt and hips. Your genetics influence how susceptible your fat distributions to certain parts of your body are. As a result, some females will find that they naturally have a larger butt or larger hips/breasts than others.

Nevertheless, you can still increase the size and muscular development of your butt and grow that rounder booty if you wish.

Type of training: In order to build muscle, firmness, add size and shape to your butt you should do resistance training that is explosive, intense and short. You can lift weight for high reps, but the goal is to avoid endurance at steady state.

One of the best exercises for a bigger and rounder butt are squats.

Squats – There are a few variations for squats

With body weight: Squats, jumping squats, split squats

With weights (barbell/dumbbells): Split squats, front squats, high bar and low bar back squats.

Squats in general work your quadriceps, glutes, hamstrings, calves as well as your core and lower back.


Other great exercises for a bigger butt include:

  • Pistols
  • Leg Press
  • Lunges
  • Glute Bridges


Should I give a hypertrophy rep/set range and if so using which one?

Cardio – For cardio such as running it is better to do high intensity interval training (HIIT) (hyperlinked to HIIT page). Great cardio exercises for developing your butt include:

  • Sprints
  • Hill or stairs running
  • Swimming
  • Cycling
  • Climbing machine



Nutrition: Especially since you will want to be developing your muscles and adding size to your glute muscles, it is recommended that you increase your caloric intake with a high ratio of protein. You should also be eating your fair share of healthy fats and carbs to aid in sufficient recovery and growth.


Through an ample balanced diet and using these exercises, you will be able to gain a bigger and curvier booty. For more information on diet check out the Raw SF Nutrition (hyperlinked) section and for diet plans consult a registered dietitian.


Note: You will also develop your legs through these exercises. However, if you want to focus on your glute muscles and avoid over-developing your quadriceps and leg muscles it is recommended to squat high (just above parallel) and with a mid to wide stance, the feet being wider apart.

Be wary of existing muscle imbalances and creating new muscle imbalances, these can lead to an increased risk of injury.